Wellspring Issue #96 by The Wellspring

Torah Wellspring Tap in to the healing power of Shovavim

JANUARY 2024 // SHEVAT 5784 // ISSUE 96

Libby in the Lab Would neurofeedback help ease my anxiety? Ask Shani Taub How can I up my picky eaters’ protein intake? FYI Natural arthritis treatment Alopecia Areata Any tried-and-true treatments for my husband’s bald spots? Carry Me Through This My husband came to pick me up from the oncology ward, but Hashem had other plans

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COPY & RESEARCH

Editor In Chief Shiffy Friedman Deputy Editor Libby Silberman Nutritional Advisory Board Dr. Rachael Schindler Laura Shammah, MS, RDN Tamar Feldman, RDN, CDE Bashy Halberstam, INHC Shaindy Oberlander, INHC Shira Savit, MA, MHC, CHC Esti Asher, MS, RDN, LD Nutrition Contributors Tanya Rosen, MS CAI CPT Shani Taub, CDC

Health Advisory Board Dr. Chayala Englard Chaya Tilla Brachfeld, RN Fitness Advisory Board Syma Kranz, PFC Esther Fried, PFC Child Development Advisory Board Friedy Singer, OTR/L Roizy Guttmann, OTR/L Coordinating Editor Liba Solomon, CNWC Feature Editors Rochel Gordon • Rikki Samson

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Proofreaders Faige Badian • Meira Lawrence

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FOOD CONTENT Food Editor Esther Frenkel Recipes Yossi & Malky Levine Charnie Kohn Elky Friedman Styling & Photography Malky Levine Charnie Kohn Pessi Piller ART & PRODUCTION Cover Design Aryeh Epstein Designer Rivky Schwartz Digital Media Rivkah Shanowitz ADVERTISING Executive Account Manager Goldy Kolman 718-412-3309 Ext.2 ads@wellspringmagazine.com SUBSCRIPTION 718-437-0761 subscribe@wellspringmagazine.com DISTRIBUTION Weekly Publications INC. 347-782-5588

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The Wellspring Magazine is published monthly by Wellspring Magazine Inc. All rights are reserved. Reproduction in whole or in part or in any form without prior written permission from the publisher is prohibited. The publisher reserves the right to edit all articles for clarity, space and editorial sensitivities. The Wellspring Magazine assumes no responsibility for the content or kashrus of advertisements in the publication, nor for the content of books that are referred to or excerpted herein. The contents of The Wellspring Magazine, such as text, graphics and other material (content) are intended for educational purposes only. The content is not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your health care provider with any questions you have regarding your medical condition.

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CONTENTS

JANUARY 2024 SHEVAT 5784 ISSUE 96 Our next issue will appear on Wednesday, February 21st iy"H.

WELL INFORMED 8

Springboard

Spiritual Eating

Torah Wellspring

Health Updates

LIVING WELL

50 74 59

SEASONED 6

WELLSPRING / JANUARY 2024

Ask the Nutritionist

FYI

Community

Medical Saga

Sample

Serial Diary

DIY

WELLBEING 52

Tap In

OT@Home

Inner Parenting

FINAL INSTALLMENT

FAREWELL 82

Holistic

Torah Wellspring will return next month.

EDITOR'S NOTE

Refueling…

s self-care a Yiddishe concept, or is it just an outgrowth of the self-centered secular approach toward mental and emotional health? How do I find a healthy balance that will leave me and my family happy?”

That’s the question I was asked to answer on the Chazak hotline this week. What a loaded topic! In the introduction to my response (I can never get straight to the point!), I noted that it’s interesting for me to answer this in my capacity as the editor of Wellspring magazine (as well as in my other capacities, where I’m more involved in the emotional and spiritual dimension of self-care). Here at Wellspring, self-care enjoys lots of coverage. It’s the underlying message of the entire magazine, which is, after all, dedicated toward helping us cultivate a healthier lifestyle. By lifestyle we refer not only to the foods we eat and the exercise we do, but to tending to our emotional needs as well. And so, my response was certainly in favor of the concept—but with a caveat. Sure, self-care—especially physical self-care—can certainly be misconstrued. When it emanates from self-centeredness, it will certainly inhibit me from paying attention to other important priorities. But, when it is practiced with wisdom and sensibility, it only enables me to be more available to my other priorities. It sets the ground for so much giving. Any endeavor that has potential for most pronounced benefit also has potential for most pronounced ramifications. In the emotional work I do with women, I’ve met too many who by the time they show up for counseling are so depleted that life feels excruciatingly daunting. Every conversation sets them off, every responsibility feels too heavy. For some, even just getting out of bed in the morning seems impossible. For each individual, the details that brought them to that moment vary, but the underlying theme is always the same: I never yet stopped to make space for me in my life. Of course, I’m a caring, giving presence to everyone around me—or at least I try to be—but I never stopped to refuel my own tank. And when we run on empty, there’s simply no drive left to enjoy the beautiful life Hashem wants us to live. The more such women I meet on a steady basis, the more I see it as a zechus to play a role here at Wellspring, helping bring crucial content to thousands. While the

large scale, as opposed to one-on-one work, enables us to reach a wider audience, it’s the feedback from individual readers on how the publication has impacted their personal life that brings us so much joy.

he other day, we got a phone call from a yungerman in Lakewood. He shared that while he and his wife are wary of bringing magazines into their home, they’ve found that this publication ticks off all the boxes for them and their standards. He then related how a particular article was especially helpful for him. This much-appreciated phone call was very meaningful because it reinforced that while physical self-care is certainly a value for us here, it’s spiritual self-care that matters most of all. The fascinating reality, though, is that it all starts from somewhere, and that somewhere might not feel as spiritual as our end goal. How does carving out time for a nap or taking the extra few minutes to cut up a salad instead of grabbing a chocolate bar lead toward a more ruchniyus life? It does, and the proof is in the pudding. If you’ve ever paid attention to how much more present we become to our life when we pay attention to our physical wellbeing in a balanced way, you know how true this is. If I want to experience a more spiritually satisfying life, there are steps I must take to set the stage for the process. On Tu B’Shevat, we don’t yet see the magnificent blossoms that will soon sprout from the trees or the beautiful fruit we will eventually enjoy. But it’s the time when the sap rises, which indicates the potential in the process. When we make our small investment toward developing a greater self, which starts at the very root— taking care of the vessel of the neshamah by eating nourishing meals, keeping hydrated, engaging in physical activity, and getting ample sleep—we’re setting the ground for the blossoms that will soon follow. So how will you make self-care a priority for yourself this month? We’d love to hear from you here at Wellspring. May this be a month of growth and health for you and yours,

n a m d e i r F y f f i h S

WELL- PUT Essentially, all parenting follows this model. Accept the situation, and then use your maternal creativity to make the best of it.

Shani Taub, Ask the Nutritionist

WELLSPRING / SHEVAT 5784

SPRINGBOARD

On Cancer, Valasta, Stiff Neck, and More

Finally, a Cure for My Acid Reflux Issue #93: Cover Feature

I read with intrigue the cover feature on ValAsta and found the details of the product to be very unique. I also felt Miriam’s sincerity in wanting to help Klal Yisrael with what she called a superfood medicine, and I decided to give it a try myself. Although I baruch Hashem don’t suffer from any serious ailments, I am very familiar with the pain and suffering of acid reflux. I’ve been careful with my fatty foods intake for years because I know the pain of sleepless nights, writhing in agony 8

WELLSPRING / JANUARY 2024

until the reflux subsides. Since it’s also a result of inflammation in the digestive system, I decided to give ValAsta a try. I’m writing to let readers know that I am, with the help of Hashem, seeing incredible results. I’ve been pumping the formula into capsules day after day for about one month now, and I’m certainly seeing a difference. Just the other day it hit me: I ate fried eggplant first thing at supper after not eating for several hours (that’s usually an oversized no-no for me), and a few hours later I suddenly had this thought: “I’m okay! I had that eggplant and I’m not writhing in pain!” I’d like to thank you for being the

shlichim for so much healing in all capacities. Thanks so much, Kaylie P.

My Inspiration

Issue #95: Carry Me Through This

As a young mother and a recent cancer survivor with my own story to share, I am finding the Medical Saga inspiring, compelling, and relatable on many levels. In the last installment, the narrator writes about the hardship of her friend who was forced to keep her

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Quick Question

SPRINGBOARD

Question: Can you recommend natural solutions for repeated strep? My 14-year-old daughter is on her third round of medication since September to treat strep throat. At her age and stage, she does not share cups, straws etc. Why is this happening and what can I do to treat it?

Answer: Recurrent strep throat may be occurring because your child is a carrier, in which case, it will not be enough to simply treat the symptoms with medication. Instead, work on supporting her immune system so she is less susceptible to getting sick. Another reason may be what medical researchers have found: a genetic link that causes a child to be a carrier. Strep may also recur due to a food or environmental allergy. In addition to treating your child with antibiotic medication, try the following: •Remove dairy from her diet. •Add immune-strengthening supplements. •Use thieves spray for the back of the throat. You can also try thieves oil for the throat and back of neck (especially if your child won’t cooperate with the spray). •Use homeopathic remedies, such as streptococcus or merc sol. Be sure to consult with a homeopath regarding correct dose. Take care, Miriam Schweid, Kinesiologist and Health Consultant

diagnosis a secret. I can attest that this is harder than anyone can possibly imagine. However, sometimes it’s not in one’s hands to make that decision. In our case, it was our da’as Torah who advised us to do so, and we kept it as quiet as we could, sacrificing on many many opportunities of support and basic help to keep going.

days after reading and clipping the article on stiff neck I woke up in the morning feeling just that. Applying essential oils to the stiff muscles was a real game-changer for me. Just wanted to say thanks! With appreciation, L. Herman

Name Withheld upon Request

My Modern-Day Miracle Issue #95: Torah Wellspring

Essential Oils for Stiff Neck Issue #94: FYI

Thank you for a comprehensive publication that gives us so much month after month. I’m especially enjoying the FYI column, which I find so informative. Just two to three 10

WELLSPRING / JANUARY 2024

I’m writing to share my modernday Chanukah miracle with you. This past Chanukah, I had to spend much of the Yom Tov in a place I don’t wish for anyone in klal Yisrael: in the oncology ward at the bedside of my child. One morning, as I was on my way out for another long, harrowing day, a friend stopped by with a

little care package. Inside, I found the Chanukah issue of Wellspring. I stuffed it into my bag and headed out to be with my child. Every time my son dozed off, I gave myself some much-needed respite through the pages of the magazine. What content! Truly a breath of fresh air. So many nuggets of wisdom for me to digest and ponder. But what most spoke to me, what I saw as my personal neis Chanukah, was the moving Torah Wellspring by Rabbi Ezra Friedman. Reading about that child in the operating room while my son (and therefore I) were in such a similar state brought tears to my eyes. How I cried! But not only tears of pain, also tears of comfort and joy, feeling Hashem at my side in a way that I hadn’t since the beginning of our nisayon. Tizki l’mitzvos, Name Withheld upon Request

The Doctor Is In

Question: My child has developed what looks like a wart on his foot. It’s been there for weeks. Are there any home remedies I can try before resorting to a more serious intervention?

Answer: Plantar warts are a type of skin growth caused by a virus. They often appear on the soles of the feet, and due to pressure from walking and standing, they can grow inward, causing discomfort. Unlike common warts, plantar warts tend to be flat and have a hardened, thickened skin surface, making them less noticeable. If you notice a small, rough growth on the sole of your child’s foot, especially if there are tiny black dots (which are actually small blood vessels), it could be a plantar wart. There are lots of home remedies to try before seeking more aggressive treatment. Over-the-counter salicylic acid treatments can be applied to the wart, following the product’s instructions carefully. Soaking the foot in warm water and gently filing the wart with a pumice stone can also help. However, it’s crucial to be cautious and avoid excessive filing, as it may cause bleeding and infection. Another great option is covering the wart with duct tape. This can be done after applying salicylic acid. It’s helpful to change the tape one to two times a day. Keep in mind that plantar warts are contagious, and direct contact with the virus can lead to their spread. To prevent transmission, advise your child to avoid picking at the wart and to refrain from walking barefoot in shared spaces like locker rooms and pool areas. Keep the affected foot clean and dry. If home remedies prove ineffective or if the plantar warts cause pain, interfere with walking, or show signs of infection (such as redness, swelling, or discharge), it’s time to consult a pediatrician. They can recommend appropriate medical treatments, which may include stronger topical medications, cryotherapy (freezing), or minor surgical procedures to remove the wart. The good news is that plantar warts are generally harmless and often resolve over time. However, consider some of the above-mentioned home remedies if you are motivated to heal the wart quicker. Jennifer Berkovich, DO FAAP

Get in touch! Wellspring invites readers to submit letters and comments via regular mail or email to info@wellspringmagazine.com. We reserve the right to edit all submissions and will withhold your name upon request. We will honor requests for anonymity, but we cannot consider letters that arrive without contact information.

WELLSPRING / SHEVAT 5784

SPIRITUAL EATING By Rabbi Eli Glaser, CNWC, CWMS

The Sweetness of Hashem’s “Candy”

The story is told of Reb Leib of Telz, who was commandeered by the army as a scout to lead a unit of soldiers through the forest from one village to another. As the sun was setting, Reb Leib turned off the path and proceeded to daven Minchah.

The soldiers began getting impatient but Reb Leib was fully invested in his prayers. The general, however, didn’t let anyone interfere with Reb Leib, impressed by how fully immersed and devoted he was in his communication with his Creator, and the clear joy it brought him. Upon reaching the next village and releasing Reb Leib of his conscription, the unit commander commented that it would take 70 years of being a general—receiving all the accolades, entitlements, and spoils therein—to earn the joy Reb Leib had from davening one Minchah by himself in the forest. The Aseres Hadibros conclude with “Lo sachmod, do not covet,” obligating us to avoid having the emotion of desiring that which doesn’t belong to us. Whereas the other commandments are clear actions we are told to take or avoid, the mitzvah not to covet is a distinct departure from this. How can we be commanded not to feel something, to not possess an emotion or craving? Just as with the mitzvah to love Hashem, the obligation not to covet does not mean we are to switch our emotions on or off like a robot. In order to love Hashem, we’re required to take proactive steps to develop our emo-

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tional connection with Him, by identifying the myriad gifts and blessings He has bestowed upon us and passionately internalizing His relationship with us—rather than just acknowledging it intellectually. The same concept can be applied to the prohibition of “Do not covet.” The Ibn Ezra gives the famous mashal of a peasant who yearns after his neighbor’s possessions, but never after what is in the castle of the king. His fellow peasant’s property is within his purview and therefore susceptible to jealousy, while the belongings of the king are clearly out of his domain and eternally unattainable. The more we trust in Hashem completely and are certain that everything He gives us is exactly what we need, the more we will see anything outside of our four walls as distant and unrelated to us as the king’s possessions are to the peasant. However, another, perhaps even more fulfilling way to fulfill this commandment is by emulating Reb Leib. The genuine joy and pleasure he felt in his avodas Hashem was so nourishing and sweet that he didn’t need to avoid yearning for another derech hachaim. It wasn’t just that he was satisfied with his lot and had to put up internal walls to keep from looking over the fence to

the other side; he simply had no desire to cast a line anywhere else. His enjoyment and fulfillment were complete. This is an important and critically effective approach in all of our avodas Hashem, and the way we should ideally model mitzvah observance to our children, especially in the realm of improving our eating habits. We might understand the need to cut back on the soda, candy, and junk food that have become so prevalent in our society today; we might “sacrifice” for good health and the seemingly burdensome mitzvah of taking proper care of our bodies through healthy eating. But such an attitude can still instill the feeling of deprivation and restriction—cumbersome limitations that bind us from having “real” pleasure in this life. If we exert even a modicum of effort into genuinely trying to appreciate and enjoy the wonderful array of fruits Hashem has provided for us—His “candy,” we can develop delight and satisfaction in healthy eating. We can re-sensitize our taste buds to savor the sensational tastes and textures from Hashem’s pantry, no longer needing 20 grams of added sweetener per serving to make a food palatable. The more we emulate Reb Leib, the less we’ll desire that which is not good for us—and the more we can truly maximize the Yom Tov of Tu B’Shevat.

Rabbi Eli Glaser, CNWC, CWMS, is the founder and director of Soveya and the author of the best-selling book Enough Is Enough—How the Soveya Solution Is Revolutionizing the Diet and Weight-Loss World, available on Amazon and at Barnes & Nobles and Judaica Plaza in Lakewood. He has worked with thousands of clients around the world and has maintained a 130-pound weight loss for the last 19 years. For more information about Soveya’s programs call 732-578-8800, email info@soveya.com, or visit www. soveya.com.

TORAH WELLSPRING By Rabbi Ezra Friedman

Tap in to the Healing Power of Shovavim The difference between galus and geulah lies in our internal state

The parshiyos that we currently read in the Torah portray the fascinating details of klal Yisrael’s exodus from galus Mitzrayim. In these passages, we also find a wide array of mitzvos whose reasoning has a similar underlying theme: in order to ensure that yetzias Mitzrayim remains front and center in our mind. 14

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The common question that is asked is, “Why is it so important for us to remember that redemption if we are anyway currently in exile once again?” The sefarim explain that the most prominent defining factor of galus Mitzrayim was not the physical servitude. Rather, it was the shibud of

the nefesh—they felt trapped under the rule of the Egyptians, unable to serve or connect to Hashem. Doesn’t this sound like a description of our current exile as well? If so, what are we celebrating and remembering through the various mitzvos that Hashem commanded for this reason? Why is zechiras yetzias Mitzrayim such a significant component of our avodah? Just A Switch On a simple level, we can understand that through remembering the great miracles that Hashem performed on behalf of klal Yisrael, we receive a much-needed dose of chizuk: “See, look what an Almighty Power He is! Look what He can do when the time is right.” But there’s more. “Every Yid is obligated to envision as if he himself left Mitzrayim.” The great emphasis on the actual redemption that took place then, not just as chizuk for our current galus today, is an indication that there’s an element in what happened then that is still replaying itself until this day. By understanding the essence of galus we comprehend the import of remembering yetzias Mitzrayim at all times: Galus is a mindset. We’re used to thinking that galus refers to an external state. We’re living in this country, under this kind of government, in these conditions, under the servitude of these oppressors. However, the sefarim explain otherwise. It’s all in the mind, they teach us. The Shtefeneshter Rebbe would say, “How Hashem will take the Yidden out of galus I understand, but how He’ll take the galus out of the Yidden—that I can’t understand.” Just

because our geographical location will change it’ll still not be enough to determine our Geulah state, because that is ultimately determined by our mindset. What a comforting thought! Had galus been determined by external factors, we would require so many steps to be redeemed. Leave this behind, travel to there, get rid of that leader, this decree. But if it’s just a switch that needs to go off in my mind, it can happen in an instant, regardless of my current circumstances. Build A Roof for Me! A story is told of a prince who committed a misdemeanor and had to be expelled from the palace. He packed up a little trunk for himself, trying to collect as many of his valuable as his possible, and he set out on his wanderings. During the first year of his nomadic lifestyle, he still had some wares to sell in order to sustain himself. But by the time year two came around, his bag was completely bare and he was left with no choice but to be hired as a shepherd in exchange for some measly meals. Every day, at the height of noon, this prince and his fellow shepherds would gather together under a deteriorating roof of sorts to protect themselves from the beating sun. Every time the sun’s rays started feeling unbearable, they would huddle under the roof for just a few minutes in order to catch some respite from the beating sun— but not for too long because tens of other shepherds were waiting for their turn to take refuge from the relentless rays. How the prince wished to construct his own roof for himself,

but at that point he had no funds left to his name. One morning, he woke up to hear great news. The king was coming to town! Everyone would have an opportunity to write a request from the king on a piece of paper, and the requests that would land in the king’s wagon would be the lucky ones to come to fruition. When the prince heard of this arrangement, he immediately got to work writing out his request: for a roof over his head, of course. In his letter to the king, he detailed the benefit this roof would have in his life, protecting him from the beating sun while he tended to the sheep. On the day that the king arrived to the town, all inhabitants attempted to aim their requests into the king’s wagon. The prince tried once, then twice, and finally his note landed just where he had wished: in the king’s lap. When the king returned home later that evening, and he unfolded the prince’s note, he immediately recognized the handwriting. My son! It’s my son writing to me! But when he read the contents of the note, he broke down into tears. “A roof? My son is requesting a roof?! That’s what he’s crying for? Why isn’t he crying that he wants to come home?” That’s what galus does to us. We become disconnected from what we truly want, we lose sight of our inherent value, we get stuck on irrelevant details. We’re living in this state not externally, but in our mind. It’s A Switch This was Moshe Rabeinu’s dubiousness when

WELLSPRING / SHEVAT 5784

TORAH WELLSPRING

So, yes, galus is an internal state. This is why Shevet Levi was Hashem requested that He tell klal Yisrael about their impending redemption. “They won’t believe me!” That’s because in their mind, they’re stuck. They have various misconceptions, perceptions, and illusions that they’re not willing to let go of so easily. They view themselves as too lowly, too undeserving of redemption. But, explains the Nesivos Shalom, Hashem had just the right counter-argument for that: Take your staff, He instructed Moshe, and throw it to the ground. A staff, we know, represents goodness. It is used as a walking stick, a cane, to provide support. What happened when it fell to the ground? It turned into a snake, which is the embodiment of evil. So which is the real identity? At his essence, a Yid is the staff—a source of goodness to the world. But when he’s thrown to the ground, when he feels unworthy, he might look like a snake, but that’s not the true him. “Lift up your staff,” was Hashem’s message to Moshe Rabeinu. Remind them of their greatness, and they will start to see themselves as that staff. In both cases, it was the same stick—but with different perceptions of the self, and thus a different outlook toward the world in general. The stick is already there, hidden inside the snake, but we simply need to lift ourselves up to see it and feel it. When the Yidden realized that, they recognized that even while they’re still in Mitzrayim, as long as they feel their geulah—which is their connection to Hashem and the greatness of their neshamah, they can even stay in Mitzrayim and feel redeemed. A Yid experiences his geulah when this switch goes off in his head, “Wow, I am not who I thought I was. 16

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never in galus even if they also lived in Mitzrayim—they didn’t feel the galus.

Galus is not what I thought it was. I can experience the light of geulah regardless of where I am, as long as I feel Hashem’s Presence in my life.” Return to Me This is the healing koach of the weeks of Shovavim. It’s a time when Hakadosh Baruch Hu expresses just how sincerely and profoundly He wants us to make Him a part of our life. “Shuvu eilai ve’ashuvah aleichem, return to Me and I will return to you” (Malachi 3:7), He implores. Just come back… When we internalize just how much Hashem wants a relationship with us, just how valued we are, we live on a different plane.

In fact, it was for this reason that the serious servitude in Mitzrayim only commenced after Yosef and his generation passed away. Until they were alive, the Ohr Hachaim explains, because they exhibited true self-respect, the Egyptians simply could not subjugate them under their rule. They were too princely, too royal, too elevated for that. It was only after they passed on and the Yidden were comprised of a new generation, a generation born into destitute and slavery who did not feel their value, that the Mitzrim were able to wield their power over klal Yisrael. Now we have a better understanding of why the Torah places such an emphasis on us remembering the Ex-

odus from Mitzrayim even if we’re still in galus today. It serves as a daily reminder: My state of galus or geulah is not determined by external circumstances. While my external environment may appear bleak and uncomfortable, I can still be experiencing my personal geulah by connecting to Hashem, by connecting to my neshamah. So, yes, galus is an internal state. This is why Shevet Levi was never in galus even if they also lived in Mitzrayim—they didn’t feel the galus. The greatest chizuk we draw from this is that geulah is just a switch away. Instead of noticing all the technical

steps that must happen in order for me to live a liberated life—I need this miracle first, that shidduch, this kind of job, this house—I simply realize that all that has to happen is for me to realize that I can have it right now. The moment I live with Hashem, my eyes and heart open toward this relationship. In fact, it was the shutting of the eyes and heart that heralded the start of galus immediately after Yaakov’s petirah: nistemu eineihem velibam shel Yisrael. This new state that the Yidden were in was a result of Yaakov’s passing because he personified a relationship with Hashem. It

was only when they regained this relationship that the stage was set for the general yetzias Mitzrayim for the entire klal Yisrael. May we be zocheh to make that switch internally so that we should feel our geulah, today. When we live in geulah, our life is infused with so much positivity and warmth, regardless of our external circumstances. We see the world with eyes of clarity, we feel Hashem’s love and Presence in every detail. This will be’ezras Hashem set the stage for our Geulah sheleimah, speedily in our days.

Rabbi Ezra Friedman is the Rosh Yeshiva of Yeshivas Mekor Chaim in Yerushalayim.

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UPDATES By Bayla Brooks

Clear the Air Being Stuck in Traffic Could Raise Your Blood Pressure Mornings can be a stressful time for many people. There is an urgency to get to work, school, or whatever the destination may be. When traffic gets in the way of that morning routine, it isn’t always pretty—and not just because of the undesirable delays it brings on. A recent study conducted at the University of Washington suggests being stuck in traffic could raise your blood pressure. But not from stress; rather, from the surrounding air pollution. Research suggests that air pollution isn’t just some vague threat to the environment and your health but has quantifiable effects similar to smoking or salt that can lead to long-term chronic effects on the heart and lungs. Researchers found that exposure to “traffic-related air pollution,” which includes gases like carbon dioxide and particulate matter from brakes and tires, can raise blood pressure. And those effects persist for a full day after the exposure. The body has a complex set of systems to try to keep blood pressure to your brain the same all the time. It’s a tightly regulated system, and it appears that somewhere, in one of those mechanisms, traffic-related air pollution interferes with blood pressure. Analysts wanted to understand how traffic-related pollution could affect drivers’ blood pressure during their commute. So, they created a novel study concept in which they would literally drive around participants in morning rush hour. 18

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On some of the drives, their vehicle would be equipped with a standard car air filter and a high-efficiency particulate air (HEPA) filter. All filtration was removed from the vehicle on other drives, with outside air vented directly into the cabin. For the experiment, 16 participants were recruited and underwent three separate drives. Two drives were “unfiltered,” while the third drive was “filtered.” Each drive was separated by three weeks and consisted of a two-hour commute through rush hour traffic, generally between 9:30 to 11:30 AM. Prior to each drive and at various points during the experiment, researchers took blood pressure readings for the participants. The results were fascinating. Effects of pollution peaked one hour into the drive and on average raised blood pressure by 4.7 mm/Hg. The effects lasted for an additional day. After 24 hours, diastolic blood pressure was still 3.8 mm/Hg higher than baseline. Reducing exposure to traffic—one of the most common sources of particulate air pollution encountered every day by billions of people worldwide—can play a key role in protecting individuals from its harmful cardiovascular health effects. A spokesperson for the American Lung Association said that “like smoking, air pollution is a public health fight that can be won. You deserve that air quality. And I think this is a very winnable battle.”

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UPDATES

Pouch with an Ouch Baby Food Packets Recalled over Lead Contamination Baby food pouches are ever so practical. They help make mealtimes more pleasant for both mom and toddler. Check the food label of your pouch, though; it may be doing more harm than good. The CDC issued a health advisory warning about lead toxicity cases from contaminated baby food pouches, which has affected young children in at least 14 states. Three companies manufacturing apple cinnamon baby food pouches have issued a voluntary product recall and are under investigation by the FDA. As of November 3, there were 22 cases of potential lead poisoning among children aged one to three. The products at the center of the recall include cinnamon-flavored pouches. The FDA is working to pinpoint the source of the contamination, which is likely linked to high amounts of lead in raw cinnamon material used by

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the products’ manufacturers. In North Carolina, where the FDA’s investigation began, four cases of acute lead toxicity were reported in children. Consumers who had purchased this product were urged to stop using it immediately. How does lead get into cinnamon? Contaminants like lead can get into foods during the manufacturing process: through ingredients that have been previously contaminated during harvesting and processing, contaminated water used in the production process, and through piping that may contain heavy metals. While being anxious about potential contaminants is a health hazard as well, it’s always a good idea to be informed and do our hishtadlus to ensure that we’re feeding our children and ourselves the foods that nourish facilitate better health.

Part

13 in a series

Demystified

Can your toothbrush make you sick? What has tiny bristles, lives in your bathroom, and can house five of the nastiest germs, including the flu virus? Yup, your toothbrush. According to researchers, as many as 1.2 million bacteria can exist on a single toothbrush. Studies have found that 70 percent of used toothbrushes are contaminated with these bacteria. What kinds of germs were found? Researchers have found the flu virus, staph bacteria, E. coli, yeast fungus, and strep virus hanging out on used toothbrushes. But can your toothbrush actually make you sick? It is possible to become sick through the use of a germy toothbrush. However, with the help of Hashem, thanks to your immune system and everyday good hygiene habits, it is unlikely to do so, although there is still a chance bacteria could break through defenses. How can we get sick from something used to keep us healthy and clean? Researchers say the germ problem lies in how and where we store our toothbrushes. Bathrooms are the perfect place for bacteria to grow—they are moist and steamy. In addition, it’s not helpful that most toothbrushes sit next to the toilet. To avoid a germy toothbrush, put these helpful tips into practice: • Wash your hands before and after brushing. • Change your toothbrush every three months or whenever you have the flu or a cold. You should also change it when the bristles become worn. • Alternate between two brushes to make sure you use a completely dry brush. • Do not share brushes and avoid storing toothbrushes together. • Rinse your toothbrush thoroughly after every brush with hot water. For a more effective rinse, submerge your brush in hydrogen peroxide or alcohol-based mouthwash. • Let your brush air-dry before putting a cap on the head or storing it away. • Use a different tube of toothpaste if you or someone in your family is sick.

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ASK THE NUTRITIONIST By Shani Taub, CDC

Picky with Their Proteins

Q 22

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I’m the mother of a brood of very lovable kids ka”h, who are also very picky eaters. They can subsist on macaroni and pizza for weeks. Because my children refuse to eat chicken, I’m worried about their lack of protein intake. What can I do about this?

Kudos to you for being concerned about your children’s nutritional intake, but first let me assure you that what you describe are standard eating habits of typical, healthy, growing children. Kids may be picky with their food for one or more of the following reasons: sensitivity to smells or textures, or fear of trying new foods. Studies show that more than 75 percent of picky eating is due to inherited or developmental characteristics. Every child’s taste buds and smell centers develop differently, so picky eating is part and parcel of childhood. While I understand your concerns, there’s no need to brood over them too much, and here’s why. Yes, protein is essential for a child. It aids in their proper development. Protein is a part of every cell in the body and helps to build and repair muscle, tissue, skin, nails, and hair. It also helps to build hor-

mones, enzymes, and a healthy immune system. So, yes, protein is certainly critical for every individual, especially every developing child. But it is also important to realize that animal protein is just one variety of foods that provide the body with this critical nutrient. There is no need to limit your hopes of protein intake for your child to chicken and meat alone. Dairy items are chock-full of protein. Nuts, beans, and seeds are a great source, too. Then there’s fish and eggs. There are so many other ways to provide this important nutrient for your child. And don’t forget that vegetables contain protein too. Yes, the amounts may be less, but it all adds up in the big picture. Many vegetarians live long, healthy lives and aren’t missing out on anything that is essential to survival. They compensate for the missing animal protein in other ways. There are also people who are allergic to dairy. They may be missing out on certain sources of nutrients that are available to other people, yet all is well. Of course, it’s not ideal to completely eliminate one food group. My point is that if your child is resisting one food group, there is no need for major concern. A parent can try to find other ways to compensate for the lack of animal protein in a child’s diet. In general, we should aim to introduce variety into the foods our children eat. More colors and more options equal more opportunity for nutrients. This is a key point in a balanced diet. It also allows the child to warm up to innovative food ideas and will help him expand his tastes and preferences. Talk about new types of food with the child, experiment with new cooking ideas, and keep the flow of creative cooking alive in your home. As parents, creativity is crucial, especially in the food arena. My own three-year-old is a very picky eater. I’ve learned not to label any foods as just chicken or fish. Instead, we eat “chicken lollies,” which are plain cooked drumsticks. “Chicken cookies” are yummy, too. If I add any spice or sauce, my child won’t look at it, so I try to prepare foods that work for him. In order to increase his protein intake considering his picky eating, I often serve him cheese latkes that are packed with cottage cheese. Cottage cheese is an excellent source of protein and is considerably healthi-

er than American cheese. I also prepare breakfast muffins made from oatmeal mixed with milk as often as I can. It does take creativity to cook and prepare food for our picker eaters, but our efforts usually yield great results. If you’re plating meatballs and spaghetti, for example, form the food into a smiley face. This will attract the younger eaters and the food will taste sweeter. Eggs are another great source of protein, especially for children. One of my kids, who usually turns their nose up at the supper menu, cooks up some scrambled eggs every single night. If your children subsist on pizza every night, try to infuse some creativity into new foods that will hopefully help them widen their options. Here are some more choices of foods that can increase your child’s nutritional intake. Greek yogurt is an excellent option for picky eaters. Serve it with some granola, bread, crackers, or rice cakes. Bamba is a good nut-based snack that is healthy for youngsters, too (when nut allergies are not an issue). Grilled cheese or almond butter sandwiches (preferably on whole-grain bread) make for a great meal; many kids love that. Cereal and milk is a nice option, too. Introduce flavors that work well for them but still maintain nutritional value. In a more severe case of picky eating, where a serious nutritional deficiency is present, certain pills and supplements may need to be used. “Ensure” nutritional drinks and chocolate-coated nutrition bars may be useful in such cases. If you believe your child requires such an intervention for their health, or if the child is underweight and not growing, speak to a doctor or a qualified nutritionist. Most importantly—and this isn’t always easy— approach the child’s pickiness with kindness. Keeping in mind that this is usually a passing phase and that the child will eventually grow up and welcome more nutritious foods into their diet helps toward that goal. Most adults enjoy a savory piece of chicken, regardless of their childhood pickiness, and presumably, your child will too. All taste buds mature with time. It’s always a good idea to accept our child for where he’s at and try different creative avenues to work around the situation. Essentially, all parenting follows this model. Accept the situation, and then use your maternal creativity to make the best of it.

Please send your questions to the nutritionist to info@wellspringmagazine.com. Shani Taub, CDC, has been practicing as a certified nutritionist in Lakewood for almost a decade, meeting with clients in person and on the phone. She also owns the highly popular Shani Taub food line, which carries healthy, approved, pre-measured foods and delicacies sold at supermarkets and restaurants.

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ALTERNATIVE VIEW

BY FAIGY SCHONFELD

ARTHRITIS STIFF, CREAKY JOINTS AND ACHING BONES ARE NO PICNIC, AS AN ESTIMATED 58.5 MILLION AMERICANS—THAT’S ONE IN FOUR PEOPLE OVER 18—CAN ATTEST. YES, THAT’S THE POPULATION THAT SUFFERS FROM SOME FORM OF ARTHRITIS. CONVENTIONAL TREATMENTS OFTEN SKIP THE UNDERLYING ISSUE, PLUS THEY COME WITH SIDE EFFECTS, YET SO MANY ARTHRITIS SUFFERERS FIND THEMSELVES BECOMING DEPENDENT ON THEM.

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WHAT IS ARTHRITIS? The joints are cushioned by cartilage, a membrane with lubricating fluid, which keeps the bones from making direct contact with each other and allows for smooth, comfortable movement. When the cartilage between bones and joints starts to wear down, it leads to osteoarthritis, the most common form of arthritis, which means the unhappy result of bones rubbing against each other when in motion. Since cartilage covers the ends of bones where they meet the joints, damage to the cartilage may have ill effects on the shape and performance of the joints.

DIET Fortunately, drugs are not the only way to deal with the pain and loss of mobility. You may want to start by pampering yourself with a truly wholesome anti-inflammatory diet. Antioxidant-rich foods are a good place to start. Think apples, melons, pineapple (which contains bromelain, first reported as an anti-inflammatory and pain-relieving agent for arthritic patients back in 1964), avocado, cherries, leafy greens, broccoli, cabbage, cauliflower, and other colorful fruits and vegetables. These are loaded with antioxidants, vitamins A and C, fiber, potassium, magnesium, digestive enzymes, and anti-inflammatory properties. They protect against cell damage and turn down the inflammation dial in the body. Omega-3s are essential fatty acids that pack a punch; they are inflammation fighters, plus they offer a host of other benefits, including lowering blood pressure and reducing triglycerides. Salmon is great (wild-caught is best, but make sure it’s bug-free), flaxseeds, chia seeds, and walnuts are great options too. And of course, cod liver oil. (I prefer the capsules.) Sulfur contains properties that lower inflammation of the joints and help rebuild tissues; studies have shown it to reduce pain and help with mobility. Some foods high in sulfur are onions and garlic, red cabbage, broccoli, cauliflower, and asparagus. Bone broth is an all-time goodie. Rich in glucosamine—the supplement people with arthritis often take to repair joint damage—bone broth stimulates the growth of new collagen, while also supplying antioxidants that help reduce inflammation. High-fiber foods such as nutrient-dense fruits and vegetables, whole grains, beans, and nuts might also help lower inflammation. Research found that eating a high-fiber diet is linked with a lower risk for knee osteoarthritis and pain.

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ALTERNATIVE VIEW

THE NO-NOS A proper diet is plenty about what not to eat, too. So for starters, too much sugar is no good. Numerous studies have shown sugar to be linked to inflammation in the body. In fact, the Arthritis Foundation warns that processed sugars may trigger the release of cytokines, which are kind of like inflammatory messengers. Hydrogenated oils and trans fats are good for nobody—and especially not if you’re trying to heal arthritis. As much as possible, try to stay away from fried foods, processed baked goods and snacks, and margarine. In particular, canola, corn, cottonseed, and soybean oils are bad guys; they are too high in omega-6s, and they may actually increase inflammation. Overly processed grains and baked goods made with refined white flour are best kept at bay, and so are artificial sweeteners (aspartame is the worst, though they’re all fairly awful). MSG is a serious no-no too; the Arthritis Foundation specifically mentions MSG (monosodium glutamate) as an offender if you have arthritis, because “this chemical can trigger two important pathways of chronic inflammation, and affect liver health.” For some people with autoimmune conditions, avoiding nightshade vegetables, such as eggplant, potatoes, tomatoes, may be indicated.

SUPPLEMENTS Proteolytic enzymes are probably the most effective method for immediate arthritis relief. They have anti-inflammatory effects by improving immunity and gut health, and some research indicates they can lessen pain and swelling associated with rheumatoid arthritis, and enhance mobility for those with osteoarthritis. In one randomized, double-blind, placebo-controlled, and comparator-controlled trial, an orally administered combination of proteolytic enzymes and bioflavonoid over a 12-week period was as effective as an NSAID in managing chronic osteoarthritis of the knee. Fish oil. Yeah, the taste isn’t that great. But the health benefits are incredible! An 18-month study investigated the effectiveness of borage oil and fish oil, respectively, for treating patients with rheumatoid arthritis. The results showed that all three groups (one taking fish oil, one taking borage seed, and one taking a combination of the two) “exhibited significant reductions” in disease activity and no therapy outperformed the others. Experts recommend taking 1,000 milligrams of fish oil daily. Turmeric has been extensively researched for its painkilling effects relating to inflammatory conditions. Turmeric has been shown to inhibit joint inflammation, reduce swelling, and slow down damage. A study conducted at the Nirmala Medical Centre in India compared a group of rheumatoid arthritis patients given turmeric supplements to patients given standard arthritis drugs, and a group given a combination of the treatments. The group taking the turmeric supplement showed the highest percentage of overall improvement, with basically no side effects. You can cook with turmeric or sprinkle it on your food, or you can take it in supplement form (some recommend about 1,000 milligrams daily).

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GET MOVING! Physical activity might not be so much fun if you’re dealing with arthritis, but being active is essential for joint health and can even help treat arthritis in the long run. You want to strengthen your muscles, especially those around affected joints that offer added support. Regular activity has been proven to help lower inflammation, regulate hormones, and prevent unnecessary replacement surgeries. Aerobic exercises like walking and swimming build strength and offer cardiovascular and immunity boosts, while daily stretches may improve flexibility and range of motion. Try 20 minutes of vigorous exercise or 40 minutes of moderate-intensity exercise, four days a week.

SOME MORE SUGGESTIONS Some people find relief by visiting a chiropractor, who performs various kinds of manipulation, relaxation, and massage therapies, among other treatments. Others prefer acupuncture, which studies have shown to be helpful in reducing osteoarthritis pain. Medical schools and the National Institutes of Health now recommend acupuncture as a natural treatment for lower back pain and many other conditions, including osteoarthritis. For topical treatment, Boswellia (or frankincense) essential oil may help reduce inflammation. Boswellia serrata extract is considered comparable to NSAID pain relievers. Mix several drops therapeutic-grade frankincense oil with a carrier oil (such as olive or coconut oil), and massage directly onto painful areas several times a day. Other essential oils beneficial for arthritis include orange, peppermint, lavender, and ginger oils. While you’re at it, you may want to try adding comfrey, a medicinal herb known to reduce pain. Research shows that topical comfrey formulations are effective in relieving pain and stiffness and improving physical functioning in patients diagnosed with osteoarthritis in the knee. Also, prayer and faith. Hashem is the One who invests your efforts—your fruits and your veggie consumption, your turmeric or fish oil or drugs—with success. So, yes, prayer and faith!

Disclaimer: This article is for informational purposes only. Please consult with a medical practitioner before administering any treatment or implementing lifestyle changes.

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WELLSPRING COMMUNITY

Bald Spots

In this space, we feature a health-related question or predicament submitted by a Wellspring reader. Fellow readers are invited to participate in the conversation by sharing their tried-and-true advice and suggestions. Join the community!

My husband has alopecia areata, which causes him to have bald spots on the back of his head. The dermatologist offered to give him shots that can stimulate hair growth. I would like to know if there are health risks involved in this treatment, and what other treatments others have tried and found success with. Thank you for bringing up this topic. While I don’t have a success story to share as of yet, I’d like to share what my husband is trying, based on recommendations we’ve received. My husband has two large bald spots on the back of his head. He is considering the injections, but he’s first trying to work on his food intake and to see where that takes him. Healing, nutrient-dense foods are high on his list right now. Processed and sugary foods are out. He is trying to eat lots of anti-inflammatory foods like green leafy vegetables, beets, broccoli, blueberries, nuts, seeds, spices (especially turmeric and ginger), wildcaught salmon, bone broth, and coconut oil. - Shaindy W., Williamsburg 28

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When my husband first showed sign of alopecia, he didn’t want to go with the injections, so we researched other treatments. We learned how the digestive tract controls a person’s immune system, which is why probiotics can treat a number of autoimmune diseases, including alopecia. My husband took probiotics daily and infused his diet with kefir, kombucha, yogurt, and cultured vegetables. After a few months, the hair slowly began to grow back, and no new spots appeared. I hope this can work for you! - P.S., Lakewood

Zinc, zinc, zinc. The powerful mineral has the potency to repair a person’s gut, which is vital for normal immune responses. It is also the mineral that assists with important functions of the hair follicles. Many alopecia patients have been tested for zinc and shown to have very low levels. This may be a safer and less-invasive route for your husband. - S.L., Toms River

When the spots first appeared, my son was very uncomfortable about them. We immediately took the injections route, which consists of mild steroids. Aside from some soreness on the skin at the injection site, he did not experience any other symptoms, baruch Hashem. However, we haven’t found it to bring about significantly positive results. I completely understand your quest to find a better solution. - D.R. Alopecia is incredibly common, and alopecia areata is understandably much easier to work with than full alopecia, which is a serious challenge. In our communities, most people know of at least one person who struggles with alopecia. My married son had bald spots in his beard. Eventually, he just grew out his beard—longer than he would have—which ultimately solved the problem. Back when my son went to the dermatologist for a check-up, the doctor told him that he sees new cases of alopecia every day. Over the years, we’ve compiled a list of natural remedies for alopecia, which includes lots of regular foods, such as honey, lemons, onion, garlic, hibiscus, oats, and aloe vera. Rub onto your skin and let it sit for a few minutes. My son tells me that the honey and lemon mixture was a winner and did stimulate the hair growth in the area. Try it; you never know. - Yael F.

Alopecia is a very distressing condition, both physically and emotionally. However, before going the steroid route, you may want to try a safer skin treatment that has worked for two of my family members. Lavender oil is known to increase, deepen, and thicken hair follicles. You can massage the lavender on the bald spots. Hopefully, with this method you can avoid steroid injections. - Devorah H., Boro Park

Biotin is key in the formation of skin, nails, and hair. Even without alopecia, biotin can help strengthen hair. You may notice some shampoos advertise the biotin component. Even if you go ahead with the shot, use a high-biotin shampoo to help speed up the process. Be consistent in its use and apply it liberally. Also, be careful with any hair accessories because if the hair follicles are weak, you want to avoid breakage. Only use soft tools and don’t overdo pressure on the hair. - Perel Gross When we first noticed bald spots on my daughter's head, we understandably panicked. Shortly thereafter, her eyebrows disappeared. We consulted with Dr. Ohrentreich, a top dermatologist in Manhattan, who prescribed drops to apply to her her scalp. The drops helped, but very slowly, and by then there were many more bald spots. We tried Rogaine and other shampoos that are said to help with hair loss, but what helped most was the myrtle hair spray and shampoo by the brand called Lavenluv. We massaged the shampoo into my daughter’s scalp twice each day and gave her homeopathic and Bach remedies for stress. The improvement wasn’t instant— it takes time for hair to grow back. But, the new hair is baruch Hashem stronger and healthier and has not fallen out since. - M. D., Monsey Alopecia is a sensitive topic. My son suffered from it right before he was ready for shidduchim, and it was hard for us all. Like you, I was hesitant to go with the injections at first. We tried quercetin creams from a few different brands, as quercetin is an antioxidant known to have strong effects on immunity. At the same time, we tried ginseng, a popular herbal medicine, also known to boost immunity. My doctor, who agreed with me that we should try natural remedies first, showed me a study that found red ginseng to be an effective treatment for alopecia areata. The ginseng comes in powdered or tablet form. When those two options didn’t work, we went ahead with the shot and continued with the ginseng. Baruch Hashem, my son’s beard filled in completely, and we are hoping to put this saga behind us. Wishing you an easy journey. - M S.

Next Up: my eight-year-old daughter has been grinding her teeth every night since she was about five. How can I help her with this issue? I’d love to hear what worked for others. Want to share what worked for you with a fellow Wellspring Community member? Send your response to info@wellspringmagazine.com.

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Please note: These suggestions should not be implemented in place of guidance from a medical practitioner.

Just last week, my 21-year-old son came back from shul looking very excited. He said that there was a visiting guest in our shul who had alopecia too. My son has been suffering from alopecia areata for years, and for the first time, he’d met someone else in the same boat! He felt relieved to see that other “normal” people have alopecia too.

MEDICAL SAGA

CARRY ME THROUGH THIS

Being diagnosed with leukemia is a tremendous nisayon. Being diagnosed with leukemia while carrying a child takes the nisayon to another level.

As told to Libby Silberman

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MEDICAL SAGA

PART 3 OF 4 Recap: Malka is admitted for her second round of chemotherapy. Her platelet count falls dangerously low causing lots of panic and drama, and she decides to stay inpatient for her next round of chemo.

As promised, here’s my funny-not-funny pillow saga. Along with chemotherapy, I was given fluids intravenously. Due to pregnancy, the water accumulated in my body until I was carrying 40 pounds of extra fluid! I grew terribly bloated, with water everywhere, which rendered me heavy, clumsy, and unable to walk more than a few steps at a time. I still have stretch marks down my legs to this day. The bloating was so uncomfortable that I couldn’t sit or lie down. I begged the nurses for extra pillows to help prop me up, and they kindly went on a hunt in the hospital, coming up with eight spare pillows that I arranged and rearranged around myself in my attempt to get comfortable. However, these pillows didn’t spell the end of my discomfort. I couldn’t sleep for more than a half hour straight. I schemed and obsessed about pillows all day long, planning each maneuver carefully and positioning each pillow in the optimal way to support my deformed body. Whenever a nurse or visitor would enter my room, my first request would be for them to please help me rearrange my pillows. By the end of my first hospital stay, I thought I had gotten it down to a science. I promised the nurses that when I recovered, I would write a handbook on the effective use of pillows when one is expecting, sick, and bloated. They laughed and encouraged me by saying it would be a bestseller. I sure hoped not. The most amusing part of my pillow nightmare memories was coming home at the end of this hospital stay to belatedly remember that I actually own a U-shaped pregnancy pillow. Ahhhhhh! It solved all my problems in an instant. It was simply perfect. Since then, every time I was hospitalized, I schlepped along my “teddy bear” U-shaped pillow to the hospital to keep me sane. * When we discovered that our baby would be a boy, the 32

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name game started. If this child survived, and with Hashem’s help, he would be healthy, he would carry a special name. We felt he deserved a “custom” name after this wild ride. “Yehuda,” I told my husband as he sat on the blue easy chair near the window in my room at RWJ, “because we’ll say, ‘Hapaam odeh es Hashem,’ as Leah did when she named her son Yehuda to praise Hashem for giving her more than the cheilek she’d assumed she’d receive.” When I shared my idea with my father, he wasn’t satisfied. “It was considered a demerit for Leah,” he reminded me. “We need to thank Hashem, of course, but also to ask for more.” “So what are your ideas?” “How about Yehuda Yosef?” he suggested. “Rochel named her son Yosef, because ‘yosef od bein acher,’” referring to her prayer that she be blessed with another child. That idea didn’t resonate with me. I felt that my main concern right then was my personal refuah. My father thought for a moment. “How about Yehuda Yehoshua?” he proposed. “Thanking, praising, and begging Hashem to help us.” I liked the thought of it, as did my husband. We shelved the name in our mental closet, not knowing if it would ever be relevant. * My second round of chemotherapy (not including the first round of induction) loomed at the 30-week mark. As per my prior resolution, I decided to stay in the hospital for three full weeks this time to ensure that my platelet count went up after treatment. The medical team also wanted to be able to monitor me and the baby continuously after too many outpatient episodes. No more finding veins every day. I would keep my PICC line in, and it would all go peacefully, be’ezras Hashem.

“No. No. I can’t do this. My platelet count is too low. And my husband is not here now!”

I dug out the largest suitcase I owned and started packing. If I was going to be spending three weeks at the hospital, I would need lots of entertainment. I packed old photo albums, a scanner, and a laptop computer, a project I’d long wanted to tackle “someday.” I packed at least a dozen books as well. Oh, and food. RWJ boasts a well-stocked pantry of dry kosher ingredients and sandwiches, but there is no established bikur cholim hot-meal setup. The incredible women of nearby Edison, New Jersey, bring home-cooked meals and complete Shabbos food packages upon request, and while I did gratefully accept their Shabbos packages, I didn’t want to rely on their kindness for such an extended period of time. My dear neighbors stepped in and arranged all my meals in advance. They cooked and packed individually-portioned meals to sustain me throughout my stay. I schlepped an enormous box stocked with food, plus a mini microwave. And of course, my U-shaped pillow. When we arrived to the hospital on Thursday evening, I was thrilled to discover that my room boasted its own refrigerator, an amenity that not every room offered. I unpacked the food into the refrigerator and freezer, set up my stuff in the closets, and made myself very comfortable for my lengthy stay. I received one dose of chemotherapy, my husband left the hospital to be with my kids at home, and I got ready to go to sleep. Just then, an L&D (labor and delivery) doctor came by with a doppler. “There’s a deceleration in the baby’s heart rate,” she told me gravely. “We’re going to need to transfer you to L&D now.” She got busy arranging the technicalities of the transfer as I looked around my newly set-up room, panicking. If they transferred me to L&D, I would lose my room in the oncology ward. What would I do with all my stuff? I didn’t have time to consider anything as two orderlies came within minutes to take me down.

“There’s no choice. We have to do this immediately. The baby is going into distress, your blood pressure is only rising.You have severe preeclampsia.” The devoted oncology nurses stepped up to the plate as they always did, repacking my entire room’s contents into my suitcase after I was gone. When they came down to me, they wouldn’t stop teasing me about the photo albums and scanner I’d brought along to keep myself occupied. The food accidentally stayed upstairs in the refrigerator and freezer, which resulted in dozens of trips up and down until all my treasures were retrieved. I couldn’t believe how I had my hospital stay planned to perfection and how it went awry within a couple of hours. When my husband returned the next morning, the nurses regaled him with their adventures of packing up my room that had seemed to be set up for a lifetime of comfort. At least they found it amusing! The doctors in L&D monitored me for 24 hours, and then released me back up to oncology. However, there were no available rooms on my preferred oncology floor—there are two of them at RWJ—so I opted to not be readmitted to oncology until a room became available on the floor I was familiar with. I was given a room in the maternity ward to continue receiving chemotherapy in the interim. Drama over, my husband went to find a quiet spot to daven. While I was waiting alone in my room, a doctor by the name of Dr. Brandt stopped by. He was known to be—and I experienced this myself—the kindest MFM doctor in the hospital. “You know,” said the doctor, leaning on the wall. “My wife was at a relative’s wedding last week, and I couldn’t go because I was on shift here, but I watched the ceremony

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MEDICAL SAGA

on my phone. The groom was wearing the most magnificent—” he lifted his hand above his head, miming a tall round thing. “A shtreimel?” I helped out. While I’d assumed he was Jewish, now he was confirming the fact. “Yes, that’s it! It was so beautiful, so royal, total majesty; I’ve never seen such a thing! I was in awe.” “Dr. Brandt,” I said. “How would you like to see one up close? And try it yourself?” He was intrigued, and I promised to get one for him. Sure enough, my husband came in on Sunday morning bearing a shtreimel from a chassidish neighbor. He helped the doctor don the shtreimel. The doctor took a selfie and promptly posted it on his communication accounts. On another occasion, in the middle of a procedure to insert a PICC line, the nurse asked me if I knew the gender of my baby. When I told her it was a boy, she said, “Oh, so you’ll make a bris!” “Ah, are you Jewish?” I asked her. “Jewish, but not such a good Jew.” “No,” I corrected her gently. “An uninformed Jew, and a very good one at that!” Another nurse loved telling me that she used to eat gefilte fish and latkes at her grandmother’s house on Coney Island Avenue. It was little “bageling” encounters like these that made me realize how each of us serve as an agent of Hashem in this world, with the ability to spread awareness and connection—if we only try. * As had happened before, the chemo wore down my platelet count again to a dangerously low number. One day, when it was under ten thousand (with a healthy number being over 150 thousand), Dr. Brandt came to see me. “Listen here, Malka. We’ve had moms deliver babies while their platelet count was low, but we never had a mom here with a platelet count as low as yours. If you give birth with a platelet count like this, then…sorry for saying it as it is, but it’s a death sentence. You can bleed to death.” “Which means what?” “Which means that you cannot in any way have your baby before your platelet count is stable, as far as it is in our control. We just want you to understand what’s going on.” Thankfully, my blood counts crept up steadily from there on. With it, my blood pressure rose as well, which wasn’t concerning to the oncology team, as my blood pressure was usually way too low. The three weeks trickled by very 34

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slowly. A day prior to my discharge, my oncologist came to check on me. While he was there, an MFM doctor, Dr. Sanchez, came by to do a scan and general checkup. I saw my blood pressure numbers on the screen and told my oncologist that I thought they were rather high. “How high?” he asked. He was unconcerned when he saw my reading, but I pressed the point, bringing it up with the MFM doctor, who was alarmed to see the high reading. This underscored how the different departments operated, and how every symptom was considered an issue or non-issue depending on their training. It was a good thing I was on top of my own charts. “Let’s do that again,” the doctors suggested. And then they agreed—my blood pressure was way too high. “It seems like you may be developing preeclampsia,” Dr. Sanchez said. “There’s a chance that the placenta is already in distress.” “Can this be managed by medication?” I asked. I couldn’t give birth yet! The doctors conferred right there. As around five people accompanied each doctor on his rounds, there were approximately a dozen medical personnel arguing and debating over my case. “Okay,” was the consensus. “You can go home tomorrow as planned, on blood pressure medication.” On Sunday morning, just before I was to be discharged, an MFM doctor came up to do one more growth scan, something that hadn’t been conducted in a couple of days because the monitors had been okay until then. “The baby hasn’t grown for a while now. In fact, it seems like the numbers have remained the same for a long time. And look at the screen.” He proceeded to show me the grainy image of the pathway from the placenta to the baby—the area that should have been full of life looked very empty. I panicked. “Did you eat anything today?” “Coffee, I had a coffee,” I replied shakily as I took note of what was happening. “Okay, we will be prepping you for an emergency c-section right now,” he said. “No. No. I can’t do this. My platelet count is too low. And my husband is not here now!” “There’s no choice. We have to do this immediately. The baby is going into distress, your blood pressure is only rising. You have severe preeclampsia.” By then I was crying profusely. “Listen,” the doctor said gently. “This is exactly what I’d

ter my three-week stay, but Hashem had other plans for me. When my husband walked in, ready to take me home, we had a lot of explaining to do… The floor nurses filed into my room, their facial expressions serious. Again, they helped me pack up my belongings. They hugged me one by one, and we all cried together at some point. We’d grown close over the past months, and it was apparent that they were extremely nervous for me. Things had the potential to go terribly awry at that point. We didn’t know if the baby was going to make it. If I was going to make it. My platelet counts hovered around the 17K mark. As we were transferred to the OR, I noticed that the doctor—even if he was the most experienced one in the hospital—looked terribly nervous. He was pacing the room, fiddling with stuff, blinking, and talking too fast. “Please,” my husband said respectfully but firmly. “My wife and I are scared enough as it is. Please stop acting so nervous!” The surgeon dismissed his words, “Nah, your wife is a strong woman. She can handle anything!” After four hours of shaking in bed and continuously telling myself, “Haboteach baHashem chessed yesovevenu,” the team decided that my lone coffee from the morning had been sufficiently digested. As I was being prepped for surgery, another nurse from oncology I was particularly close with came down. She hugged and kissed me. “Good luck,” she whispered in my ear. “We’re rooting for you.” advise my own daughter. We want a healthy mother and healthy baby.” Slowly, I calmed down and accepted that I would indeed give birth that day. I wouldn’t be home with my family to light the first Chanukah licht. I dared ask the doctor if I could attempt a natural birth. Unsurprisingly, the answer was that I couldn’t, due to my low platelet count. We didn’t know if the baby had low platelets as well, which could cause a bleed in the brain, chas veshalom.

Six bags of blood and six bags of specialized platelets were prepared in case of emergency. I got another line in my arm aside from the PICC line in case I required a large amount of blood. The doctor turned to my husband, “Please, say your final goodbyes…” And just as Chanukah was ushered in on our part of the world, we merited our own neis Chanukah. Despite some panicky moments, I emerged safely, along with my tiny but healthy baby boy.

“Is there a choice?” I asked tearfully. “No.” If there was no choice, I submitted to their verdict. Here I was, all packed up and ready to leave the hospital af-

TO BE CONTINUED... WELLSPRING / SHEVAT 5784

SAMPLE

SAMPLE By Libby Silberman

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Neurofeedback This month’s Sample started a long while back, with a charming ad in a local circular featuring a monkey dear to my childhood self, Curious George. The text on the ad described a little boy similar to George, constantly getting into “hot water,” and how an innovative concept called neurofeedback helped him sit still and focus at school. The following week, I was treated to another illustration from the classic children’s title, with yet another story. This time, it was about a child who wasn’t picking up the ABCs at school, and how neurofeedback helped her learn to read. After a while of reading about various situations and how neurofeedback saved the day, I threw my hands up. How could one simple modality solve so many problems? I proceeded to investigate the topic that seemed, quite frankly, too good to be true.

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The Theory What is neurofeedback? In the early 1900s, Russian experimental neurologist and physiologist Ivan Pavlov conducted a now-famous experiment. To test the efficacy of conditioning, he sounded a bell near a group of dogs, and then immediately gave the dogs meat to eat. After he repeated this routine many times, Pavlov’s dogs eventually learned the correlation between the chiming of the bell and receiving the meat. One day, when he rang the bell, he skipped the next step in the process. And although he did not offer any meat, he observed that all the dogs salivated at the sound of the bell. They had been conditioned by the immedi-

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ate feedback to anticipate meat along with the bell’s chime. Pavlov proved the theory that we can condition animals, and in turn, humans how to respond to external stimuli. This concept, known as classical conditioning, posits that the body can be taught how to respond by being conditioned via external stimuli, i.e., “rewards” or “punishments.” A basic example of this would be a toddler who’s being toilet trained. The child cannot control his bladder muscles until he’s trained. How then, does he suddenly have control over a muscle he was not even aware of until that point?

Mommy puts the child on the potty, and when he’s successful, Mommy immediately offers a treat or effusive praise. When he messes up, he’s rebuked or at the very least feels uncomfortably wet and cold. On a cognitive level, he learns the effect of the “reward” or “punishment” quickly. What happens next is that his body learns to control the muscle, contracting and relaxing upon command of this little guy’s brain. In other words, the body has been taught how to respond to these stimuli. That’s biofeedback. Neurofeedback is based on precisely the same concept. The only difference is that it is the brain rather than the body that is being conditioned, frequently on a subconscious level, using the same immediate reward and punishment system. If we give the brain positive feedback, it will do more of the activity. If we withhold positive feedback or offer negative feedback, it will learn not to do the undesirable activity. Neurofeedback taps into the hundred-year-old concept of biofeedback, and is used to treat a range of issues in children to adults to seniors, primarily ADHD, anxiety, and depression. How does it work? For starters, an EEG is conducted as part of an assessment of the individual’s neural activity patterns. During the EEG (electroencephalogram)a neurofeedback practitioner attaches small sensors to the individual’s scalp. These sensors pick up the electrical signals produced by the brain, with results looking not unlike an EKG. The EEG measures the frequency (measured in Hz) and voltage (measured in microvolts) of electrical activity, otherwise known as brainwaves. To put it into a scientifically unsound mockup that will give you context: When a person is awake, their brain is firing, say, 15 nerve impulses or signals, a second. When he’s asleep or very relaxed, it’s firing only 3–4 impulses per second. And when he’s in a particularly stressful situation, or suffering from anxiety, his brain is overactive, firing as many as 22 impulses per second. With that basic explanation of how the brain is hardwired, we can attempt to understand how neurofeedback conditions the brain to change. Once the client has been evaluated both by analyzing symptoms as well as the EEG, treatment commences. While we’ve gone down the deep end in explaining

the backend, the actual treatment is deceivingly simple. The client is attached to the neural sensors and sits down to…watch a video! Any video they’d like, including nature videos, cartoons, and performances. Let’s take a random client for analysis purposes. Six-year-old Daniel is struggling in school with focus and concentration and has received a diagnosis of ADD. He sits down to watch a video—some beautiful lions in the jungle on National Geographic. Each time he spaces out and loses focus, the screen darkens. Each time he tunes in and concentrates, the screen brightens. Very quickly, his brain learns that in order to see the video, he has to harness his runaway mind and focus. And when he’s rewarded by a brightened screen, his brain is being conditioned to remain focused. Neurofeedback at its finest. How does this happen? The EEG sensors on his frontal lobe are sensing increased neural activity as he spaces out, and thus, the screen instantly darkens, helping his brain make the immediate connection and thus creating neurofeedback. Another scenario. Baila has been struggling with anxious thoughts for years. When it starts seriously impacting her quality of life, she seeks treatment of neurofeedback. In her case, the sensors are wired to sense a different kind of neural activity, the overactivation of the limbic system. As she sits and watches a historical documentary, whenever her mind gives way to anxious thoughts, the screen darkens. As she relaxes, the screen brightens again. The neurofeedback practitioner is there to help her recenter herself and get back on track when necessary. That’s all. Doing this twice a week or more for an hour has been proven to alleviate symptoms of many issues. How? The brain eventually learns the desired behavior and rewires itself accordingly. That simple? Can it be true? Faithful to our mission, we at the Lab are committed to finding out more. Does all this slick theory actually work? Do people see improvement from this? To find out, we collaborated with NeuroClinic, a neurofeedback clinic directed by Mrs. Gitty Wachsman, to discover the truth. Clients were invited to share their experiences, positive and negative alike. Read some of their stories.

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Aviva’s Neurofeedback Experience I had slight anxiety that could be chalked up to the realm of normal. However, whenever I heard about a recent catastrophe, such as a terror attack, accident, or fire, I would become so anxious that I couldn’t function properly for days. It was affecting my ability to parent my three little ones properly and run my home smoothly. In addition, I struggled with household management due to lack of focus. I was constantly scrambling to make dinner—I served sandwiches more often than not—and to get laundry and cleaning done. I was chronically ten steps behind, and my messy house was testament to a losing battle. A while ago, I was directed to neurofeedback by a good friend. Within two months, I felt an enormous difference in my anxiety levels. Gone were my runaway thoughts, the endless ruminating and overthinking scary stuff. Slowly, I felt more capable of taking control of my life. Of course, the process took time and patience, but at this point, I feel empowered, calm, and more in control of my life. During the recent attacks in Eretz Yisrael and the ensuing war, I’ve been pleasantly surprised that I haven’t felt triggered or had difficulty functioning. I’m realizing now that I’ve recovered fully, baruch Hashem.

Bina’s Neurofeedback Experience My son had reading difficulties in cheder. He was also acting up at home and in school and picking fights with anyone and everyone. This probably stemmed from his dissatisfaction at cheder, where learning is so heavily text-based that it’s impossible to succeed without strong reading abilities. After going down every conventional avenue in the kriah world, I turned to neurofeedback. We attended sessions for several months, and we observed a remarkable change in my son’s demeanor. He was more relaxed and happy, and he wasn’t as explosive as he used to be. However, we didn’t observe any difference in his reading abilities, so we stopped treatment. After a while, he reverted to his old angry self. My son is now eight and a half and still struggling to read a pasuk of Chumash. While we weren’t helped via this method for the specific issue we were trying to treat, I do believe it can be effective in many situations. 40

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Chaya’s Neurofeedback Experience I had a difficult childhood, but despite all odds, I got married and had three adorable kids in quick succession. Although my current life seemed perfect, there was always an undercurrent of anxiety that accompanied me all the time. Was I being a good parent? Was I being too strict? Was I getting it right? My therapist guided me to neurofeedback, and it helped calm my brain down and made me feel less anxious.

Meira’s Neurofeedback Experience My son Binyomin is 11 years old and has ADHD. His primary challenges lie in three areas: academic, behavioral, and social/emotional. Around two years ago, after struggling for a while, he was diagnosed with a sensory processing issue, a diagnosis I didn’t fully agree with. After a couple of weeks of OT and no improvement, the therapist concurred that we were barking up the wrong tree, and the therapy wasn’t addressing his core issues. Eventually, we got an ADHD diagnosis, but I didn’t feel comfortable medicating him. He saw the school guidance counselor, which turned out to be a disaster. We looked into ABA services that would be covered by insurance, but opted out once we heard how much parental involvement was required and other issues regarding insurance coverage criteria. Neurofeedback had come up several times as an option for Binyomin, but I dismissed it as being out of my budget. Not long ago, I heard about doing neurofeedback at home for a significantly reduced price. I liked the idea that there was a fixed monthly fee for the service and we could do as many sessions as we wanted for this price. It’s been two and a half months since we started, and amazingly, we have been seeing improvement in all three areas. Most of all, Binyomin has been so much calmer in general, which makes everything so much easier. Academically, we’re seeing a major difference. He’s able to follow along in class, something he’d struggled with for years. Interestingly, my son simultaneously started therapy to help him on a social/emotional level, and we have not observed as much change in that area yet. It’s been too short a time to say this treatment works in the long term, but right now, I’m so grateful for all the positive changes we have observed via this method.

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Rochel’s Neurofeedback Experience As a reading specialist and curricular advisor at a school, I’m always on the lookout for tools to help the struggling students succeed. Therefore, when I saw advertisements over the last few years touting neurofeedback as helpful for a wide range of issues, I thought it was some kind of quackery, and moved on. Around a year ago, I attended a training on Zoom for therapists and educators, given by a reputable clinician. He has an open-minded approach to newer methods, and when he mentioned neurofeedback as a safe and effective therapy, I resolved to find out the truth. Never one to believe things at face value, I decided to try neurofeedback myself. I contacted NeuroClinic Jerusalem and signed up for their remote monthly plan. Would it help my cluttered and scattered brain? The short answer was yes, it helped. I felt that while I used to have multiple streams of thoughts, I suddenly was able to focus on one matter at a time. It also calmed my entire nervous system. I tried it for one month with excellent results. Once I’d proven that it actually does work, I researched the topic further, speaking to various people who had tried it. My findings were that the two most typical categories neurofeedback targeted were focus and anxiety/stress. These days, I recommend it to parents of children who struggle, especially for those who prefer not to medicate their children. Even more so, it’s excellent for kids who are presenting a few issues and the parents don’t know where to start—OT, kriah, speech therapy, behavioral therapy, etc. Neurofeedback can help optimize the brain and give it a push in several areas. Two quick examples: A six-year-old in the school I work at struggled with kriah, speech, and some ADD-like symptoms like anxiety. The mother was about to start speech therapy with the child, but I felt that it would take at least a year or two to observe change. I encouraged her to try neurofeedback for a few months to give her brain a boost. I wasn’t surprised to discover that she’d really made beautiful progress in her reading and kriah— she was nearly at grade level. Neurofeedback “woke up” part of her brain and gave it a great academic push. On the flip side, neurofeedback didn’t help with her emotional issues or speech deficit. After three months, the child’s parents decided to stop the sessions, so it remains to be debated whether neurofeedback could have helped her had she done the full protocol of 6–12 months. In another scenario, a mother of a child with sensory processing difficulties tried neurofeedback. However, she did not observe major change in his sensory processing. (Although interestingly, she did report that her son was much calmer.)

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Rechy’s Neurofeedback Experience My nine-year-old struggles with a reading disability, and we’ve tried the gamut of professionals to help her. She was making progress very slowly. But there was still something missing—the “click” of reading wasn’t there. My daughter was frustrated by her lack of progress and stopped cooperating with all interventions at some point. We were referred to NeuroClinic by my daughter’s school, and we started neurofeedback around a year ago. Amazingly, something in her brain that had been “sleeping” woke up, and there was a definite shift. After six months of neurofeedback, my daughter agreed to return to her reading specialist, who was astounded at the change. She was able to pick up reading from there on and is finally making headway in her reading.

Avigail’s Neurofeedback Experience Three years ago, Nesanel’s morah told us that our four-year-old son was displaying unusual behavior. He would sometimes become hyper-focused on a toy or item and lose awareness of his surroundings. He’d also occasionally display other strange behaviors that at this age could be considered in the range of normal-ish, but as he got older would be considered socially weird. I didn’t fully understand what she meant, but a few months later, the morah’s words hit home when my son acted extremely inappropriately in a public setting. Once I’d observed this strange behavior, I started noticing it more. He often tried doing things to be funny, but it turned out to be embarrassing and silly. When I discussed it with his morah again, she reiterated that to her it didn’t seem like this was classic ADD. I consulted with Gitty Wachsman of NeuroClinic, and she evaluated Nesanel. She didn’t think it was classic ADD either and didn’t push me to try neurofeedback, given the ambiguity of his symptoms. However, given that the clinic was so conveniently located, I decided to give it a shot. Nesanel attended sessions three times a week. After two weeks, his morah called me. “Did anything change at home? He’s a different child. He’s so focused and calm.” With quick and incredible results like this, we continued neurofeedback for another seven or eight months, slowly cutting back from three times a week to twice, and then once a week. It was such an easy therapy to do, so it was simple to maintain—except the price tag, of course. It’s been three years since, and he’s doing very well in cheder these days. He has great social awareness and is a regular calm child. His rebbi did mention that he can get very hyper-focused and finds it challenging to snap out of his concentration to move on to another task. Neurofeedback is not a cure; it’s a treatment. However, I can safely say that neurofeedback has helped my son tremendously. I’m a fan.

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SAMPLE

Which Issues Can Neurofeedback Help? Depression

Stroke victims

PTSD

Mental sharpness

Parkinson’s disease Epilepsy

Anxiety ADD/ADHD

Autism Insomnia

Age-related cognitive decline

Anxiety and Neurofeedback, Explained Given the staggering prevalence of anxiety these days, this condition gets its own detailed sidebar. How does anxiety play out in our brain? 1. Too much and too fast activity in the frontal lobe, thanks to a constant fight-or-flight looping through the conscious mind. 2. An overactive limbic system in the hindbrain, which leads to a flood of emotion. 3. Insufficient activation of the prefrontal cortex, meaning that the individual won’t be able to use their executive functioning skills to take control of their runaway emotions. The varying kinds of neural activity related to anxiety come up differently on an EEG, and based on the patterns observed in the client’s EEG, the neurofeedback practitioner will customize the treatment to make it effective in each case. Neurofeedback conditions the brain to relax and calm down. Each time a client takes a deep breath and relaxes again during a session, the screen lights up as reward for having done a desirable action. For many people who’ve been doing inner work to combat their anxiety, neurofeedback can give the brain a much-needed boost. Neurofeedback skips all thoughts and emotions and goes straight to the hardwiring of the brain, allowing for reflexive automatic change. (Of course, neurofeedback for severe anxiety is usually not effective on its own. NeuroClinic suggests doing neurofeedback as an adjunct to counseling.)

A State-of-the-Art Gym for Your Brain Many big-field companies provide their employees with neurofeedback as a “gym for the brain” to improve employees’ performance—with excellent results. Additionally, many athletes use neurofeedback to up their game by improving their reaction time and focus and achieve peak performance. Neurofeedback as a fitness measure is growing in popularity and has been referred to as the gym for the brain by many research reports.

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An Answer to Every Question Q&A with neurofeedback practitioner Gitty Wachsman Q: Neurofeedback sounds too easy, almost utopian. Are there any side effects to this treatment?

Q: How can a person really know that the actual neurofeedback is helping them, and not the placebo effect?

A: It does sound too easy, but that’s really how it works. There should be no negative effects from treatment. However, a small percentage of clients report feeling dizzy or experiencing headaches, which is understandable after a session of training the brain to focus. Some feel irritable and jittery after a session, and when that happens, we lower the intensity of their plan to help them transition slowly.

A: This has actually been tested on people in several studies. Samples were given placebo sessions, meaning that the screen went dark and brightened randomly. Most of these samples did not observe much positive change in their focus and calmness. If someone is unsure whether neurofeedback is helping them, we offer an objective assessment like a continuous performance task to check if there is any progress.

Q: If a child is exposed to screens all the time, won’t this treatment be useless? He may find the video boring and tune out quickly. On the other hand, a child who has never seen a video before will find anything on the screen fascinating even if he has an extreme attention deficit.

Q: What’s NeuroClinic’s success rate?

A: The beauty of neurofeedback is that it’s not a onesize-fits-all. We adjust the threshold sensors according to the presenting issue and intensity required. For a child who is unexposed, for example, we’d put the threshold higher.

Q: Which problems does NeuroClinic most commonly treat? A: There’s a huge range of issues it can help, but what we see a lot of is ADHD, anxiety, depression, and PTSD.

Q: You mentioned that one can do neurofeedback at home. How does it work, and is it really effective? A: Right. We can ship the equipment to clients, who can then do the entire treatment at home. We can view the client’s EEG and sessions, and monitor their progress. We have a social worker on staff who is in touch with clients remotely to help them along their journey to healing. The upside of remote work is that it’s cheaper, and clients can do sessions 4–5 times a week versus only two sessions in the clinic.

A: Approximately 84 percent of the people we work with see measurable positive change after the prescribed course of treatment. This statistic includes all clients, even those whom we advise to stop neurofeedback after a month due to insufficient progress. Were we to include only clients that stay in for the long haul, the success rate could theoretically be as high as 90 percent.

Q: Why would treatment not work for someone? A: A person’s mental health is the result of multiple factors, including disposition, childhood history, current environment, and brain activity, so even if a person is reconditioning their brain via neurofeedback, it is only one of many factors. If someone is going through stressful life circumstances or is in an unsafe environment, neurofeedback can’t override their personal anxiety. Furthermore, when working on improving focus, if a person isn’t receiving correct nutrients or is sleep deprived, neurofeedback will not be enough to solve their focus issues.

Q: How many sessions do you recommend to clients for best results? A: It depends on many factors. Remotely, I’d advise clients to do it for six months to a year, and in the office, approximately five months.

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SAMPLE

Libby at NeuroClinic My own neurofeedback experience was nothing short of fascinating. I met London-native neurofeedback practitioner Gitty Wachsman in the clinic, where she introduced me to the equipment: a large screen on the wall and lots of neural sensors, three of which she attached to my ears and middle of my head. Given that this was a just-forfun session, I got to choose what I wanted to work on: focus or anxiety. Hmm, hard one! “Can we do a bit of both?” I asked Gitty. She agreed, but cautioned that I wouldn’t feel any results after such short sessions; a regular session lasts forty minutes.

pening and I got frustrated. What was I doing wrong? I was using every shred of brainpower to remain focused on the twins as they performed stunts in the Far East, and I found the darkening of the screen entirely arbitrary. “Relax, take a deep breath,” Gitty instructed. I tried loosening up and breathing deeply, and what do you know? It worked! I tried that trick whenever the screen grew dark, but it wasn’t foolproof. I had some learning to do! When Gitty switched the video to a nature video with narration, it was remarkable to notice how much higher my SMR remained all the time.

She set me up with a video of Twins from France. On the left side of the screen, there were three bars with fluctuating levels in each. She explained that each bar represented different neural activity: theta, SMR, and high beta. Theta showed how relaxed I was, SMR showed how much focus I was capable of, and high beta showed tension levels. Our goal with this particular session was to keep my SMR as high as possible.

“With children, we observe the opposite effect. They are absolutely engaged in the Twins from France video, and they find the video of birds and leaves rather boring,” Gitty explained. With the narration, my brain was a lot more engaged as I was both watching and listening. Seeing how it was too easy for me, she moved up my threshold by a few points, and sure enough, the screen started darkening every few minutes.

Soon enough, the screen went dark. I tried focusing harder to get the video to resume, but the screen didn’t light up immediately. I couldn’t pinpoint what I had done wrong to get “punished” like that. This kept hap-

It took many tries until I learned what I needed to do to get the screen to light up again. Finally, I realized what it meant to “train the brain” to perform new patterns of thinking.

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Gitty pointed out how I performed

long streaks of being in the “zone,” something she didn’t frequently observe in her clinic, as many come in with focus issues. When I felt I no longer could concentrate and needed a break—I could feel the tension between my eyes— we switched tracks. The second session was much easier as we worked on anxiety. I put my feet up on another chair and closed my eyes. Gitty affixed the electrodes on different areas of my head and turned on a recording. A calming voice told me to fill my lungs, exhale, and simply relax, to a background of musical waves. Whenever I tensed or started falling asleep, birds started chirping. In other words, I had to remain in a very specific zone between tension and sleeping. When I succeeded in fully relaxing and being in that zone, the voice suddenly became much louder. I managed a sparse few of this positive feedback, but Gitty assured me it was normal to have a hard time letting go completely in a first session in a new setting. In neural language, the zone one needs to get into is called alpha-theta, and it feels like a very deep tranquil state or trance. Although my sessions were far too short to observe any change, they gave me an understanding of how this intervention really does work.

I found this experiment challenging. Usually, trial participants can take a quick dive and let me know what they think, but this time, I had to find participants who would try neurofeedback longer term before seeing any results. Therefore, all reports included in this article are of those who had already tried it with successful or less-successful results. However, I did find one person who agreed to embark on a full trial of neurofeedback for the purpose of providing information for Sample. Bracha* Female, 25 years old Profile: ADHD diagnosis since childhood, struggling with executive functioning, household management, “flow,” and focus and concentration at work. Bracha received a home kit from NeuroClinic Jerusalem for her neurofeedback trial. The initial assessment involved wearing her neural sensor headpiece, which tracked and recorded her neural activity. The assessment, in Bracha’s words, was “something like playing a computer game,” while the neurofeedback app did its thing

reading her brainwaves. The results were automatically sent to NeuroClinic for evaluation. Gitty reviewed the results and observed that Bracha struggled both with staying focused and with staying calm. She also mentioned seeing a lot of “background noise” in Bracha’s brain, which Bracha totally agreed with. Gitty offered Bracha the choice of which one she’d like to work on first. Bracha decided to work on focus first (though she later regretted her decision, saying that being calmer would have automatically helped her be more focused). Bracha started sessions immediately, aiming to do 4–5 sessions a week. Each neurofeedback session took only 32 minutes. As soon as she put her two little ones to bed each night, even before her husband came home for dinner, she sat down for a neurofeedback session. She actually enjoyed the “legal ability” to sit down for some “screen time” after a long day. She watched random videos ranging from National Geographic to Jewish productions, pointing out that the content doesn’t actually matter, unless it is not at all visually engaging. “It was fun and easy, nothing heavy in this form of brain training,” she says. “With zero side effects.”

At the end of each week, she received an emailed report of her sessions, how long she’d managed to be in the zone versus how many minutes she’d trained, among other stats. After two weeks, she was pleasantly shocked to observe noticeable change. She was less “flitty,” able to remain on task without her brain running everywhere. Here are some various facets of change she observed in the past month, in which she was doing neurofeedback, in her words: • “It’s easier for me to focus on tasks—with singular attention.” • “My memory is more integrated and accessible.” • “I can concentrate and listen to others until they finish speaking, even if it’s boring.” • “I can finish tasks without getting bored or frustrated and running away.” Bracha’s trial period of one month is over. Will she dive in and do the long version of this? She thinks yes. NeuroClinic recommends a solid stretch of approximately six months to help the brain rewire. Time will tell if she can last six full months, but she’s optimistic. It’s easy and fun. Why not?

Results Lots of impressed individuals including more focused children and calmer adults, with plenty of evidence-backed scientific claims. However, as we’ve mentioned in most Sample installments, be sure to ask good questions before you start so you don’t waste your time and money.

Gitty Wachsman, Director of NeuroClinic Jerusalem, contributed to this article. Samples Call! 1. Is a refined-sugar-and-white-flour-free lifestyle as amazing as it’s made out to be? Join the crowd of eager samples to discover the truth. To join the sugar-free challenge, email libby@wellspringmagazine.com. 2. Upset stomach, insomnia, anxiety? Just drink tea and it’s all good. Herbal teas—real stuff or real bluff? Join us in the lab to find out! To join the herbal teas experiment, email libby@wellspringmagazine.com.

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SERIAL DIARY

Recap: Fradel, a young mother of two who’s been dealing with colitis since her teenage years, attends a getaway for women with similar chronic conditions. At the event, she experiences a flare-up of symptoms and out of desperation, steps out of her comfort zone to role play during a coaching class. All eyes were on me, but I paid no attention. Instead, I focused fully on my task—to yell at the invisible monster seated right next to me. I had so much to say. “Get out of my life, I hate you, you are destroying me. I wish you would go away and never come back!” For some people, this kind of attitude and self-expression was normal; for me, the cool, calm, and logical Fradel, it felt so unnatural, so forced. Evidently, I hadn’t done a thorough job. Bubbling emotions that had been churning inside in a tightly sealed bottle needed to be released. “Anything else you want to say?” I paused for a very long time. But then I let it all out, full force, draining all that negativity out of my system. The calm, even-keeled Fradel had opened a part of her that she never knew existed. And I had to admit that just this part of the session was so cleansing, so relieving. Next, the coach instructed me to sit on the other chair, the one representing the infection, and look at “myself” in the original chair. What did I see in Fradel? Was there anything the notorious C. diff wanted to share? In a moment I can only describe as surreal, I could “hear” 48

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the C. diff tell me how strong and brave I was. With a voice not my own, I (impersonating the infection) declared, “You will overcome this, and you will be a very proud winner when you conquer this.” To conclude this exercise, the coach instructed me to return to my original chair. “Now, Fradel, how does the C. diff look to you?” Astonishingly, the monster had shrunk significantly. Now it was merely “something,” a hurdle that I felt capable of handling. Gone was the choking anxiety and in its place was an oasis of calm in which I could bask and enjoy the retreat. To top it off, I had acquired yet another tool that would stand me in good stead during the next stretch of my winding journey. And what a journey it had been so far. Being stuck in my colitis-ridden body, day in and day out was challenging at best, and excruciating at worst. The cramps would often be the worst in the mornings. I would wake up and have to deal with multiple painful bathroom trips as I got myself and the kids ready to leave.

Chapter 6 Facing My Fears by Fradel Bergstein, as told to C.L. Beer

In the evening, when the house was quiet and the kids were all tucked in, the cramping would resurface, sometimes as often as three to four times per week. It would start with a simple bathroom trip, but the pain could keep me doubled over in agony. At times, it could get so bad that it would take all my concentration just to keep breathing.

tion, with Hashem’s help.

I also hated vomiting; when that urge would hit, I had a whole “procedure” to keep it at bay. I would breathe, swallow, breathe, swallow for the full 120 seconds or so that it took for the urge to pass.

After the birth of my second child, Shaindy, I switched to Entyvio. I was functioning quite well, by all accounts. On top of being a busy mother and wife, I juggled a fulltime job as a special-ed teacher. Everything seemed calm as far as I was concerned. Was it my positivity that delivered the placebo effect? Because testing showed no improvement in my colitis. When Shaindy was a year old, my doctor broached the idea of surgery.

And when these attacks would pass—and they could last up to three hours at a time!—I would be physically and emotionally depleted. All I could do was drop into bed, the lingering stomach and rectal pain still in my body. The housework would have to wait. Until when? The unpredictability of being unable to follow through with my well-laid plans was downright frustrating. This played itself out every time I had to go out. Of course, I did my due diligence and would prepare myself physically but there were often times that I had about half a minute to deal with the urgency or be left to deal with the unpleasant results. Until now, I had been experimenting with various medications to keep the colitis in check. Oh, there were lots. First there were the mesalamine pills I tried, including Apriso and Lialda. After the birth of my first son, Dovid, we switched to Humira, a biological treatment that we hoped would get rid of the inflamma-

Some time would pass, and the blood results would show no improvement. That called for an increase in dose and frequency…to no avail. Back to square one.

“We’re running out of options,” he told us, “I suggest you start researching what this involves.” That meant visiting surgeons and hearing the details of what the surgery would entail and how the long-term effects would impact my life. I heard the doctor’s words and let them fly right over my head. Surgery? That was for people who were really sick; people who were in and out of the hospital. The idea didn’t register and seemed to have no relevance at all. This was definitely a rude awakening, but I continued kicking the proverbial can down the road.

TO BE CONTINUED WELLSPRING / SHEVAT 5784

DIY

l a r u t a N l l A l a i r e t c a B Anti y a r p S Air By Miriam Schweid With flu and viruses on the rise at this time of year, keep contamination at bay by using this anti-bacterial, anti-viral spray on doorknobs, handles, banisters, toilet surfaces, etc. Use as an all-natural alternative to Lysol or other commercially prepared sprays.

Combine in a 6-oz bottle: 20 drops tea tree oil 20 drops eucalyptus oil 20 drops lemon oil 10 drops clove oil, optional 10 drops cinnamon oil

Fill remainder of bottle with water, leaving some space for shaking.

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Do I Have What It Takes To Be A Strong Parent? HOW TO REGAIN THAT EXERCISE JOY

MIRIAM FRANKEL’S APPROACH TO ENCOURAGING BOUNDARIES

TAP IN

TAP IN by Gila Glassberg, RDN, CDN, Certified Intuitive Eating Coach

WELLSPRING / JANUARY 2024

QUESTION I was consistent for a long time with exercise and I loved how good it made me feel. My goals then for my workouts were relatively healthy: I wanted the good feeling that exercise generates, and to take care of my health. I wasn’t able to maintain my fitness schedule over Chanukah, and I haven’t gotten back into the routine again since. Now that I want to get into that mode again, I find myself having old thought patterns of associating exercise with weight loss, which makes me feel anxious about it and to dread doing it. I want to regain my healthy exercise drive, but I feel stuck in making that happen.

ANSWER

You ask a good question, one that can be applied to many other healthy behaviors. For example, when we’re on a diet, we usually increase our fruit and vegetable intake. That might feel great in our body, but when we do it in a punitive way, even if physically it may feel good on some level, it becomes annoying and cumbersome. The same is true for exercise. If you do exercise that you genuinely enjoy without forcing yourself or punishing yourself, it will be easier to maintain it. However, if your true sole intention is just weight loss, it is probably not stemming from a place of self-care. When that is the case, you’ll find fitting exercise into your schedule to be a daily struggle. Another challenge you’ll probably have is one that emanates from diet culture’s black-and-white thinking: “If I don't exercise every day, why do it at all?” “If I don't exercise intensely for a full hour, I won't lose weight anyway,” or, “If I don't sweat it doesn't count.” All of these are untrue sentiments that sap the joy out of what can be a truly enjoyable activity. I remember discussing with a client one of her wins over Sukkos. Her win was that she stopped exercising for the month—realizing how impractical it was with her many children home and with so much to do—and she did so without engaging in guilt. As a result, after

Yom Tov, it was much easier for her to get back into her exercise routine because her not exercising was not a failure. Rather, she saw it as a success for that time. The intuitive eating mindset, in general, moves us out of the black-and-white thinking zone. It allows us so much more grace and self-compassion. As parents, we know that directing our children with punitive measures does not motivate them at all, and punitive measures very rarely work in the long run. Rather, it’s when we give them grace and compassion, even if we are firm, that what we wish to impart is much more likely to resonate with and become a habit for them. If we want any routine, healthy or otherwise, to be sustainable, we cannot be feeling that we’re punishing ourselves while doing it. It must stem from a place where we care about ourselves, and that’s when it becomes healthy all around. And so, the more you can tap in to the place that wants this exercise for the right reasons, and to engage in the activity from the knowledge that you’re doing what is good for you, even if it won’t be pleasurable from the first moment, you will find that you’re happier to push through it and you will hopefully enjoy the process.

Have questions about the Intuitive Eating approach? Send them to info@wellspringmagazine.com and Gila will be glad to answer them in this space. Gila Glassberg is a Master's level registered dietitian and a certified Intuitive Eating Counselor. As a teenager, she was faced with constant diet talk, body shaming, and obsessive guilt around food, but now that she has found food freedom through the process of Intuitive Eating, she's eager to share its wisdom with others. Gila works privately with clients and she also presents workshops. The name of her podcast is Get INTUIT with Gila, and she writes blog entries on her website, www.gilaglassberg.com. She can be reached at 570-878-3642.

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OT@HOME

Priming our Child

by Miriam Frankel, OT Miriam (Manela) Frankel OTR/L is a mental health occupational therapist, founder of the online platform ChildrenBloom.com, and The Thrive Group, with offices in Brooklyn and Passaic. ChildrenBloom.com provides toolkits for parents and educators to deal with struggling children. Miriam is the author of The Parent-Child Dance and an international speaker.

WELLSPRING / JANUARY 2024

How can we help them accept boundaries? As we settle into the stretch of winter season, the consistency and unbroken routine offers some great opportunities for growth and change. Parents may be thinking of new rules they want to work on implementing now that their children are past the happy chaos of the Yom Tov season and are settled into their routines. The first step in implementing a boundary is priming the child to be able to accept limits, especially for children who have a hard time with discipline. The key point in the priming stage is to build a strong connection and positivity into your parent-child relationship. I’ve coined this process The Thrive Kishke Method, as it involves delving into and connecting to your child's kishkes. As we discussed in our previous article, The Thrive Kishke Method involves first showing your child that you really get it, you understand them, their thoughts and feelings on a deep level. By verbalizing aloud what they are thinking and feeling, using curiosity, open-ended questions and emotion, you are prompting your child to connect what they’re thinking and feeling to what they’re doing or saying. You’re enabling them to make that bridge and understand the “why” behind their behavior, without judging it as right or wrong, even if you disagree with it or it makes no sense to you. Then, you can move onto one of four options for stage two. In this article, we will discuss one of the options: stating a boundary. Say it without any affect. Use a DJ voice where your tone goes down at the end of your sentences— it tells your child that you’re sure and confident.

Let’s try these two steps with these examples: a) Your child is acting aggressive to his sibling. First, you say without affect: “You really want your toy back and you're not getting it; he's not giving it back to you so you bit him. Is that right?” Then, take a breath and move onto stage 2, stating your boundary concisely and without any affect: “We don't bite people, we use our words.” . b) Your teen went out with friends without asking permission first. You might say: “You wanted to have fun with your friends so badly and you didn’t want to take a small chance that I might say no. It wasn’t worth it for you to check in with me because you knew you’d have a great time and you didn’t want anyone spoiling the opportunity.” Next, take a breath and state your boundary with any affect: “Before going out, you must ask a parent for permission.”

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INNER PARENTING

Unprocessed Emotions Don’t Go Away Perhaps I Don’t Have What It Takes to Be a Strong Parent? By Shiffy Friedman In a session I had with a mother last week, she shared an incident in which her 11-year-old daughter refused to go to school. While for some kids this is a rare occurrence, it happens more often with children who are gifted with more intense emotional worlds. The reason for the refusal may be one of many, such as a run-in with a teacher (even one that might appear minor to others), a comment from a classmate (ditto), or even just an overall feeling of discomfort in school or a longing to be in the comfort of home. 56

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As the mother, whom we’ll call Malka, recounted the conversation she had with her child, which eventually deteriorated into a fullblown argument until the child finally left the house, she started to wonder: Why was this interaction with my child so draining? Yes, this child’s emotions are always heavy, but what was so potent about this specific conversation that led Malka to bring it up in our session? Malka came to the conclusion that what was bothering her most about the conversation was a per-

vasive observation she’s made time and again as a parent: I don’t have what it takes to be a strong parent. I don’t have what it takes to be there for my child. It’s a thread she’d started noticing in other interactions as well, and not only with that child. Whether it’s setting rules in the home, being there for a child who needs a shoulder to cry on, or giving a child advice with the right dose of empathy and wisdom, Malka felt lacking. This realization bothered her im-

mensely, and understandably so. No parent wants to feel that they lack what is needed to be the rock in their child’s life. No parent wants to feel that they don’t have what it takes to occupy their role with grace and compassion. But the good news is that this is not the reality. When my child comes to me with a complaint and I find myself getting entangled in an argument with her, or when my child exhibits passion that feels “too much” for me and I find myself quieting them down to the point at which they appear muted, that’s not because I don’t have what it takes to be their parent. Of course I do. Hakadosh Baruch Hu entrusted this precious neshamah into my care because He believes I can do this—and how. In fact, He believes I’m the only one who can do this. Let’s face it, you say. Let’s be real, right? So what’s the real truth here—do I have what it takes or not? The answer is, I do. But there’s something that gets in the way of me actualizing my potential as a parent, and it’s something that consistently serves as the greatest roadblock to accessing my inherent wisdom and positive emotion. What is it? The Blockage Looking deeper at the unpleasant interaction Malka had with her daughter will provide insight into this roadblock. When her daughter repeated multiple times, even with tears, her refusal to go to school, what was she really communicating? She may have appeared very firm in her decision, very stubborn—even obnoxious— about her plan, but what she was really communicating was this: I am in pain. It is this sentiment, this cry, that often underlies behaviors a child exhibits that make them appear “diffi-

cult,” “challenging,” “intense,” or any other negative adjective. When a child is in a good place, they will naturally try their best to follow rules and to please, even if they may also test boundaries from time to time— usually to see to what extent their parent can be a “rock” in their life. However, this is not the same as a child who is consistently in opposition/tantrum mode. When we are repeatedly stumped by our child’s behavior and we can’t seem to make sense of their disruptive, explosive,

Looking deeper at the unpleasant interaction Malka had with her daughter will provide insight into this roadblock. or withdrawn reactions, this is often an indication that they are feeling something that is challenging for them to verbalize. Crying and sulking is only one way to exhibit pain. The behaviors that convey it more subtly may look like the opposite—the child may appear particularly hardened and insensitive—but that is only an indication of how deep-seated the emotion is in reality. Whether the pain the child ex-

hibits sounds reasonable or sensible to us as the adult or outsider is irrelevant. What matters is that right now this child is expressing, under however many layers of tantrums or even aloofness, that something is bothering her. How does it feel for me, as the parent, to recognize this? I might find myself very resistant to hearing it. My child, in pain? “I give her the world!” Or, “But she doesn’t look like she’s in pain at all!” But it’s not reading these lines that have brought me to this awareness. It is a truth that I, as the mother, knew intuitively. And the same resistance I may have met while reading this is the resistance I experienced when my child exploded into her tantrum. Source of the Arguments What is this resistance? What is this voice inside that says, “What? My child, in pain? How does that even make sense! I give her everything plus. There’s nothing she’s lacking. Just the other day she wanted that extra treat at the supermarket, and I bought it for her gladly. She goes to piano lessons twice a week, and I even take her out from school once a month to spend special time with her. This makes no sense!” Where does this argument emanate from? If we want to be able to truly step into our role as the parent, to access that fountain within that has all the clarity and love to raise this child, we need to recognize the source of this argument: fear. I’m afraid to acknowledge this. I’m afraid to open this up. By virtue of being kids, kids will feel their feelings intensely—especially those with a more profound emotional world. They’ll cry and laugh out loud, they’ll voice their displeasure on high volume, they’ll

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INNER PARENTING

kick and scream to communicate their resistance. And why is it hard for me to be there for my child when she’s exhibiting this intense emotion? Because I am afraid of intense emotion. I’m afraid of her pain, I’m afraid of his anxiousness, I’m afraid of her sadness—even, we may find, of her exuberance. I’m afraid of “too much.” In the same vein, I might be afraid of the intense emotion they may exhibit in response to my parenting, such as when punishment or consequence is necessary. And so, the moment my child begins exhibiting any kind of intense emotion, fear steps into the picture, blocking the connection between me and my child, and blocking the connection between me and my parenting fountain. How Do We Know? We ask ourselves, do we have the inner parenting manual to raise well-adjusted kids, with the help of Hashem? The answer is, we certainly do. But the single most powerful roadblock to accessing our inherent wealth of wisdom, good intentions, and positive will is fear. As long as we’re driven by this fear, we’re constructing a wall not only between us and our child, but also between our outer selves and our intuitive inner guide.

They’ll cry and laugh out loud, they’ll voice their displeasure on high volume, they’ll kick and scream to communicate their resistance. How can we identify the extent to which fear of unpleasant emotion drives us away from being the strong parent our child needs us to be, the strong parent we certainly can be? In our next installment, we’ll take a look at six common responses many parents have when a child exhibits any unpleasant emotion—and how these indicate the presence of fear.

But I’m Not the Fearful Type Where does fear come into the picture, you might wonder. “I’m not the scared type,” some might say. But fear isn’t only about checking the locks multiple times every evening or obsessing over our health lest a virus enter our system. Our inherent fear of unpleasant emotion is the most prevalent fear of all. The fear we speak of here, which inhibits us from being the strong parent we want to and can be, is one I meet often in the work I do with women—and in my own life. Some people might call it an “aversion” or a “dislike” to intense emotion, but the underlying feeling is fear. It’s the fear that might hold me back from making a phone call to someone who could use my help because I’m apprehensive about how she might respond: She might tell me off and that would leave me feeling rejected. It’s the fear that might hold us back from paying a shivah call: I’m afraid to meet raw sadness in the room. I’m afraid of saying the wrong thing. It’s the fear that might stop us expressing to our husband how much we need him in our life: What if his response leaves me feeling disappointed? The Ramchal teaches in Mesilas Yesharim (chapter 9) that one of the two main deterrents of positive behavior is “rov hapachad vegodel hamore—excessive anxiety and great fear.” He continues to explain that only after we process this fear in a healthy way are we able to implement positive change and experience growth. By recognizing our inhibitor, we clear the way for the blessed life we seek.

If you have any questions or comments on this column, please write to Shiffy@wellspringmagazine.com with Parenting Series in the subject. In addition to her work as a writer, teacher, and counselor, Shiffy Friedman is the founding director of LAHAV, an initiative that spreads awareness about the pathways to connection, contentment, and inner peace through Torah. To sign up to receive her messages on the topic, please write to info@lahavinitiative.org. To hear more about LAHAV, as well as demos from LAHAV classes, please call the hotline at (646) 693-1700.

WELLSPRING / JANUARY 2024

Nature’s Bounty

JANUARY 2024 / SHEVAT 5784 / ISSUE 96

POPS OF COLOR ON YOUR TU B’SHEVAT TABLE

MY TABLE MY FAVORITE FRUIT CHEWY CHOCOLATE DATE ENERGY BALLS FOR TU B’SHEVAT DESSERT AND BEYOND

CHARNIE’S VEGGIE BURGERS ON THE MENU

6 ANTIOXIDANT-RICH FRUITS

70 Encore By Charnie Kohn

74 Dissecting the Bounty By Esti Asher, MS, RDN, LD

63 Nature's Rainbow By Yossi & Malky Levine

SWAP By Yossi & Malky Levine

My Table Wellspring contributors

WELLSPRING / JANUARY 2024

EDITOR'S NOTE

Dear Cooks,

I might sound like a broken record this time—and for good reason—but those of you who keep up with this column have surely heard me talk about the handsdown, absolute-most-perfect snack in our home. As it’s the time of year when we enjoy them most, I can’t help but share the idea again with you. Simple: date balls, we call them. What’s inside these delicious bite-sized treats? My husband usually lugs home generous quantities of dates and roasted peanuts, and the entire family enjoys a bonding activity of checking, pitting, grinding, and rolling, taking turns at the food processor. The younger ones love watching as the date-nut batter forms in the bowl, with the help of some vanilla extract and a generous sprinkling of cinnamon and/or cocoa. We set up an assembly line of sorts, where the batter gets passed on to gloved hands that keep rolling and rolling, sometimes in coconut flakes too, to the rhythm of invigorating music. The ready balls are then layered in containers that get stacked in the freezer for not-so-future use. Not-so-future because these date balls are seriously our go-to snack, especially during wintertime. That’s

when we spend more time indoors (in our house, that means in the kitchen), so their freezer life isn’t long at all. When the kids come home from school and want something to eat right now, or they’re on the way out the door in the morning with no time for a hearty breakfast, they’ll grab a ball or two and call it a meal. And I’m always okay with that, because why not? It’s dates and nuts they’re enjoying, so the more the merrier. Of course, these balls will make an appearance on our Tu B’Shevat table as well. On average, we make about 1,000 balls at a time, and we restock about once a month (yes, that’s how fast they go!). From the littlest ones in our bunch, we’re sending you our recommendation to try the same by following the process I outlined above. And if you’re the kind of person who wants exact recipes only, the Levines bring you a fabulous energy ball recipe of their own in this issue’s SWAP. Maybe I’ll swap out our traditional date ball recipe with that one next time our stock gets depleted. Enjoy the winter in good health,

Esther

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No cheese cheese snack 100% parve 100% plant based

Nature’s Rainbow Every year when Tu B’Shevat comes around, we’re excited to experiment with colors again. While the world outside may not look so colorful yet, this is the time when the first steps in the process begin to take shape. Before we know it, the buds will be blossoming again. We’ll look outside our window to see nature’s rainbow in its full glory (less so if we live in an urban environment!). And until then, we can display and enjoy all that color on our plate. The Levines

Recipes, Styling, and Photography by Yossi & Malky Levine

NATURE'S RAINBOW

WELLSPRING / JANUARY 2024

Citrus Apple Feta Salad This refreshing salad makes for the perfect appetizer at your Tu B’Shevat table. Enjoy the breathtaking combo of colors and the party of flavors in each spoonful.

1 package fresh arugula, checked 2 apples, sliced (choose your favorite variety) 1 grapefruit, peeled and sliced 1 orange, peeled and sliced 1 blood orange, peeled and sliced 1 tangerine, peeled and sliced ½ cup feta cheese, grated or crumbled (omit for a non-dairy salad) Mix of roasted nuts and seeds (walnuts, pumpkin seeds, sunflower seeds) Silan (date syrup) for drizzling (optional)

Honey Mustard Vinaigrette 3 Tbsp olive oil 1 Tbsp apple cider vinegar 2 Tbsp Dijon mustard 1 Tbsp honey ¼ tsp salt ⅛ tsp pepper

To prepare the dressing, whisk together all vinaigrette ingredients until well combined. In a separate large bowl, combine arugula and sliced apples and toss with dressing. To assemble, arrange sliced citrus on a serving dish. Add salad in center of plate and top salad with feta (if using), nuts, and seeds. Drizzle with silan.

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NATURE'S RAINBOW

WELLSPRING / JANUARY 2024

Kabocha Squash Kale Salad with Maple Dijon Dressing With winter squash as the main player in this unique salad, and the variety of textures and flavors topped with a deliciously rich and creamy dressing, you’ll be preparing this on repeat all winter long.

1 kabocha squash, sliced

Maple Dijon Vinaigrette

1–2 Tbsp olive oil

3 Tbsp olive oil

Salt, to taste

1 Tbsp balsamic vinegar

Black pepper, to taste

1 Tbsp Dijon mustard

1 package kale, checked, stems removed and leaves chopped

2 Tbsp maple syrup

2–3 celery stalks, thinly sliced

⅛ tsp pepper

¼ tsp salt

½ cup pomegranate arils ¼ cup craisins Handful of dried apricot, cut into small pieces Figs, quartered (optional) ¼ cup pecans, roughly chopped

Preheat oven to 400°F. Drizzle sliced kabocha squash with olive oil, and sprinkle with salt and pepper. Roast for about 25 minutes until tender and slightly caramelized. Whisk together all vinaigrette ingredients until well combined. Combine salad ingredients in a bowl or dish, drizzle vinaigrette over salad, and toss.

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SWAP

SWA P

By Yossi & Malky Levine

Cocoa

Cacao

Cacao is cocoa in its raw, minimally processed form. What are the benefits of cacao? • While all varieties of cocoa are known to be antioxidant-rich, cacao has a higher antioxidant content due to the differences in its processing. Antioxidants in cacao support overall health and reduce the risk of chronic diseases. • Cacao retains more flavonoids, facilitating positive effects on blood vessel function and heart health. • Cacao preserves a higher mineral content, including magnesium and iron, compared to cocoa. • Cacao contains a broader spectrum of nutrients, such as vitamins, minerals, and dietary fiber, which is not as abundant in processed cocoa. • Cacao contains specific compounds that cocoa does not, such as theobromine and phenylethylamine, which have mood-enhancing effects.

Chocolate Date Energy Balls The perfect healthy “truffle”—and a perfect opportunity to give raw cacao a try. You’ve got your Tu B’Shevat dessert planned right here! 1 cup rolled oats

Use a food processor to blend oats until oat flour forms.

1 cup unsweetened almond butter

Transfer rest of ingredients to food processor and process until a thick and smooth dough forms. Use your hands to roll about 1 Tbsp of mixture into a ball, then roll in raw cacao.

1 cup ground almonds, walnuts, or filberts ¼ cup raw cacao powder 10 large medjool dates, pitted 1 tsp pure vanilla extract ¼ tsp sea salt For rolling: Raw cacao powder

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(If mixture is too sticky to work with, wet or oil your hands before rolling. Alternatively, refrigerate the dough for 1–2 hours before rolling.)

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ENCORE

Photos, recipes, and styling by Charnie Kohn

PB&J Granola Jars Tasty and nutritious, this recipe is a winner for kids and adults alike. While granola is a favorite for many of us, this is the no-gimmicks version, with no processed sugar. Prepare these the night before and add to your favorite yogurt, top it with a garnish of fruit, and you have a perfect grab ‘n go, no-fuss breakfast! It’s tasty enough to enjoy it plain, too. Now that you may be home with your family, take the time to prepare this calmly in the morning and savor your granola together around the kitchen table.

 Total Cooking Time: 30 minutes

2 cups rolled oats ¼ cup grapeseed oil ¼ cup slivered almonds ¼ cup peanuts, chopped ¼ cup dried cranberries 1 tsp vanilla extract 4 heaping Tbsp natural peanut butter 3 Tbsp honey, divided

Preheat oven to 350°F. Mix the first six ingredients in a large bowl. Combine peanut butter and two tablespoons honey in a microwavesafe dish and microwave for thirty seconds. Drizzle peanut butter and honey over oat mixture. Mix well until thoroughly combined. Spread on a baking sheet and drizzle with remaining honey. Bake for 15 minutes. Mix well and bake for an additional 10 minutes. Once cooled, store in an airtight container.

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ENCORE

Veggie Burgers Come Monday afternoon and you’ll have no need to scratch your head, wondering again just what you’ll be cooking. These veggie burgers are packed with flavor and nutrition—perfect for Meatless Mondays. At about 175 calories and 6 grams of protein per patty, you’re getting a great deal here.

 Total Cooking Time: 35 minutes  Yields: 5 large patties

¾ cup shredded carrots ¾ cup riced cauliflower 1 can pinto beans 2 Tbsp tomato paste 1 egg 1 Tbsp olive oil 2 tsp whole wheat flour 2 cubes frozen sautéed onions 1 tsp salt 1 tsp garlic powder ¹⁄₈ tsp cumin ¹⁄₈ tsp black pepper portobello mushroom caps, for assembly

Preheat oven to 350°F. Place carrots and riced cauliflower on a greased baking sheet. Lightly season with salt and spray with cooking spray. Bake for 8 minutes. While vegetables are roasting, wash and strain pinto beans. Place in a large bowl and mash well with a potato masher. Add remaining ingredients, including roasted vegetables. Mix well until incorporated. Form handfuls of the mixture into patties. Place on a lined, greased baking sheet. Bake for 15 minutes, then flip very gently. Bake for an additional 10 minutes. (The patties are very delicate, so be gentle when handling.) To assemble, grill or roast portobello mushroom caps. Use as “buns” for the veggies burgers and top with toppings of your choice.

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TIDBITS

DISSECTING THE BOUNTY 6 antioxidantrich fruits

Esti Asher, MS, RDN, LD

Fruits have so many benefits for our overall health, and they are full of water, fiber, vitamins, minerals, and often antioxidants. Antioxidants may reduce inflammation and the risk of many diseases, and they prevent or reduce damage caused by oxidation (a process that damages cell membranes or other internal mechanisms). In honor of Tu B’Shevat, let’s explore six fruits that are particularly high in antioxidants.

Pomegranate

Blueberries

Perhaps most familiar to us from our Rosh Hashanah simanim, pomegranates deserve the spotlight all year long. The deep color of the pomegranate reflects the fact that it is an antioxidant powerhouse. It's filled with the antioxidant ellagitannins, which may protect the brain against diseases such as Alzheimer’s and Parkinson’s by increasing the survival of brain cells. Pomegranates can be enjoyed on their own or as a crunchy treat tossed into a salad or yogurt parfait.

Small but mighty, blueberries pack a very nutritional and antioxidant-filled punch. Blueberries are thought to have one of the highest antioxidant levels of all foods. The specific antioxidants found within blueberries are called flavonoids, which include anthocyanins, and this is also where their beautiful deep blue pigment comes from. Blueberries are thought to be helpful with lowering blood pressure, preventing heart disease, and improving memory.

Cherries

Strawberries

The dark red color of cherries are a helpful hint that they are high in antioxidants. In addition, they are particularly high in vitamin C and potassium. Furthermore, cherries are high in polyphenols, which help combat cellular damage, promote overall health, and reduce inflammation.

A fun fact about strawberries is that their antioxidant content increases as they ripen: the riper the strawberry and the darker its color, the higher its antioxidant level. In addition to antioxidants, strawberries are also particularly high in minerals such as manganese, potassium, and folic acid. Like other fruits on this list, they are also very kid-friendly and are extra delicious dipped in whipped cream.

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TIDBITS

Cocoa for Cognition Cranberries This superfruit contains various antioxidants, including anthocyanins, proanthocyanidins, and quercetin, and are famously helpful for preventing urinary tract infections, stomach cancer, and heart disease. Cranberries are less commonly consumed raw because of their tart and sour taste. They are therefore more commonly consumed in juice or dried forms.

Red Grapes Specific antioxidants found in red grapes are lutein and zeaxanthin. The skins of red grapes contain a phytochemical called resveratrol, which is also particularly healthy and helpful for the body as it reduces inflammation, potentially blocking the growth of unhealthy cells. Grapes can be consumed raw or fresh, dried as raisins, and even as a drink of grape juice or wine.

Esti Asher, MS, RDN, LD, is a Registered Dietitian Nutritionist and Self-Care Enthusiast on a mission to help women reach their ultimate health and wellbeing potential inside and out. She shares credible, clear, and inspiring nutrition information with women via her virtual private practice. To contact Esti with feedback or inquiries regarding her nutritional services, please email her at: esti@ estiashernutrition.com or visit estiashernutrition.com.

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You may have known that chocolate is healthy, with its main reason not being due to its sugar content (you knew that!), but rather, because of its cocoa. Cocoa (especially in its raw form—see this issue’s SWAP for more on that) has noteworthy health benefits such as improving cholesterol and blood sugar levels, reducing inflammation, and protection against diseases, including diabetes, cancer, and heart disease. A new study called the Cocoa Supplement and Multivitamin Outcomes Study (COSMOS) suggests that cocoa may also have cognitive benefits. The study took place in Brigham and Women’s Hospital with over 21,000 older women and men, and it was ultimately published in The American Journal of Clinical Nutrition. The study was double-blinded and placebo-controlled. Ultimately, researchers determined that taking a cocoa-extract supplement containing 500 mg per day of cocoa flavanols had cognitive benefits for older adults who had a lesshealthy overall diet; participants who already had a healthy dietary pattern did not see any cognitive benefits.

Boost B12 Intake in Expectant and Lactating Women While it is always important to be mindful of our food intake and how we are nourishing our body so we can fuel ourselves properly, the significance is exponentially more pronounced for expectant or nursing women. A new study at George Mason University highlights the importance of adequate vitamin B12 in pregnant and lactating women, especially if they are not eating consistent and adequate amounts of animal proteins (a prime source of vitamin B12). This vitamin is particularly important for baby’s growth and development, and the vitamin B12 levels of infants are strongly dependent on maternal levels when growing as a fetus and as an infant if consuming mother’s milk. This vitamin is particularly important during the first six months of life. Ultimately, the study reinforced the importance of pregnant women taking prenatal supplements, including vitamin B12, and of lactating women continuing to take recommended postnatal supplement, which also include B12, for long-term benefits.

Crouton Crusted Salmon BY KOSHER.COM STAFF | YIELDS 6 SERVINGS

Heaven & Earth’s plantain croutons make the perfect crunchy crumb topping for this delicious salmon. These crunchy bites of healthy, completely plant-based flavor will be well appreciated by all! INGREDIENTS

2 cups Heaven & Earth Onion & Garlic Veggie Croutons 2 tablespoons olive oil, plus more as needed 2 tablespoons fresh lemon juice, as needed for serving 1/4 cup fresh parsley, cleaned and finely minced 4 salmon fillets

DIRECTIONS

Preheat oven to 400°F.

2. Crush the croutons in a food processor fitted with the “s” blade until they form fine crumbs. Pour the crumbs into a bowl and mix with fresh chopped parsley. 3. Line a baking sheet with parchment paper and place down the fillets of salmon. Brush each fillet with olive oil and top with crumbs, lightly patting them down to adhere. 4. Bake the salmon for 11–14 minutes until the crumbs are lightly browned and the fish reaches an internal temperature of 135°F.

For more great recipes visit

In the pages of Wellspring, we share expert advice from some of the community’s most popular and competent dietitians and nutritionists. In this column, you get to see how they practice what they preach in their own kitchens. Pull up a chair at “My Table” and join the chat.

THIS MONTH

THAT’S MY FRUIT! Is there a particular fruit that provides you with a kick of energy/nutrition? Or is there a fruit you love for its burst of flavor? How do you enjoy it best?

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Favorite fruits: Passion fruit and strawberries Passion fruit is not in season for too long around here, but when I travel to Europe passion fruit is one of the first things I eat. I also get to enjoy another of my favorite fruits, strawberries, in Europe. From when they were deemed questionable due to their infestation status, I’ve been missing the good old days of feasting on strawberries and sour cream. Since the European variety is not buginfested, I enjoy many, many strawberries when I’m there.

Shira Savit, MA, MHC, INHC

Shaindy Oberlander, BS, INHC

Compiled by Shiffy Friedman

Favorite fruits: Citrus fruits, such as oranges, grapefruits, and tangerines I love the natural juiciness of these fruits, and the gorgeous orange, pink, and yellow colors. I used to dislike peeling oranges and grapefruits, but now I use the time as an opportunity to be more mindful, slow down, and remember that good things are worth putting some effort into. I don’t generally mix my fruit with other foods, as per the teachings of the Rambam. I enjoy my fruit the most in its natural form.

8 oz plain yogurt 2 Medjool dates, pitted and checked 8 walnuts 2 Tbsp raw tahini Blend all ingredients until smooth.

Favorite fruit: Grapefruit

2 Ruby Red grapefruits, segmented

I love its sweet and tangy combo of flavor, as well as its juiciness. I also love that it’s loaded with fiber and vitamin C. A wonderful benefit of grapefruit is that it helps build immunity, and it also boosts the metabolism. I recommend having grapefruits at least once or twice a week. Here’s a delicious salad that calls for grapefruit segments. Prepare it in individual plates for a really beautiful presentation. Works as an appetizer or even as a main.

2 avocados, sliced

Salmon, Avocado, and Grapefruit Salad 4 slices salmon fillet (1½-inch wide), skin removed Salt

Favorite fruit: Mango Whenever I start cutting a mango, I know I’ll be at my cutting board for a while because I’ll need to cut everyone a piece. Since you don’t get much meat on a mango, I always buy a few at a time. Mangos taste good with everything. Perfect for dessert but also perfect in any salad. They add the most beautiful color, as well. If a recipe calls for craisins and I have mangos on hand, I’ll usually use them instead (peaches are also amazing in salads).

¼ cup olive oil 2 Tbsp lemon juice ¼ cup orange juice 2 tsp sugar or sweetener ½ tsp salt ¼ tsp pepper Preheat oven to 375°F. Season salmon slices with salt and pepper, then drizzle olive oil and lemon juice over fish. Sprinkle with half the scallions. Bake for 10–12 minutes. Meanwhile, prepare the dressing: combine olive oil, lemon juice, orange juice, sugar, salt, and pepper.

2 Tbsp lemon juice

In a large bowl, combine (or layer for a pretty effect) mixed greens, avocado, grapefruit, and remaining scallions.

4–5 scallions, thinly sliced

Pour dressing over salad. Toss well.

1½ bags of mixed greens (such as arugula or romaine)

Break up salmon pieces and add to top of salad.

2 Tbsp olive oil

Esti Asher, MS, RDN, LD

Gila Glassberg, RDN

Pepper

Dressing:

Favorite fruit: Mango Fresh or frozen, mango always seems to hit the spot with its burst of flavor, gorgeous color, and fabulous nutrition profile. When it’s in season, we add mango to yogurt, eat it plain, and toss it into salads.

Shani Taub, CDC

Fresh or dried, I love their texture and creaminess. They give me energy and make me feel full due to their high fiber. And they lower blood sugar levels, too! My favorite recipe using dates is a date-walnut smoothie. It’s a vitaminpacked healthy meal or snack that tastes so good!

Elky Friedman, Health Coach

Dr. Rachael Schindler

Favorite fruit: Dates

Favorite fruit: Apples Besides for their excellent flavor and nutrition profile, since apples must be chewed well, they’re especially filling.

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Blueberries are the star in our house. We enjoy them plain or with yogurt. Small in size yet nutritional powerhouses, they are low on the glycemic index and very rich in antioxidants, fiber, and other nutrients. They help with weight loss, decrease inflammation, boost brain health, cognition, and memory and even have cancer-protecting and inhibiting effects. They’re also good for heart health, digestive health, and immune function. That’s a great example of eating foods that love you back. Apples are another healthpromoting food. They’re also high in antioxidants, especially bioflavonoids, and other nutrients like quercetin that fight free radicals, which help with protection against cancer and repairing free radical damage. This is why apples are part of a healing diet. Stewed apples are great to build digestive health for those who don’t tolerate raw foods well. Apples are also rich in pectin, which is beneficial for both digestion and lowering cholesterol levels. You get the most nutrition if you eat them with the skin. My favorite apples in terms of taste are Golden Delicious and Cortland. Grapefruit is another lower-glycemic food that packs a punch in terms of nutrition. What sets it apart is its link to boosting metabolism, weight loss, and cellulite reduction. It’s also rich in antioxidants that protect the skin and in vitamin C, which is essential for the formation of collagen, a major building block in our skin. Pink grapefruits contain beta carotene,

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which slows the aging of the skin, and salicylic acid, which protects the skin. And so, grapefruits help with appearance and skin protection, as well as weight management. Those are my fruits of choice for both taste and for knowing I’m enjoying foods that love me back. The fruit I enjoy most for its burst of flavor is persimmon. I have a special connection to this fruit—it used to be my grandmother’s favorite, too. Wonderful memories come to mind of going to the produce store and selecting the really soft pieces. That’s when they taste best and have that rich, sweet flavor. Now, when I eat them, I not only savor the taste and softness, but the sweet memories of my grandmother and mother enjoying it as well. Here’s a recipe for stewed apples. It’s delicious and beneficial for everyone, especially those seeking to reduce inflammation and bloating, and improve digestion. 6 organic apples (the Granny Smith variety has the highest concentration of phenolic antioxidant compounds and is therefore most effective) ½ cup water 2 tsp cinnamon Peel, core, and chop apples into small pieces. Place apples into a heavy-bottomed pot and add water and cinnamon. Cook, stirring regularly, until apples form a soft, pulpy mass.

Leah Wolofsky, RDN, Esq

Favorite fruits: Blueberries, apples, grapefruit, and persimmon

Yaffi Lvova, RDN

Bashy Halberstam, INHC

MY TABLE

Favorite fruit: Grapes Many people think grapes are not “healthy” because they’re high in sugar. However, grapes offer incredible nutrition benefits, including high vitamin C and vitamin K content, and can definitely be enjoyed in moderation. Fun fact! The technical name of what we normally eat as red or purple grapes is actually “crimson grapes.” And the “green” variety is Thompson grapes. There are actually many lesser-known varieties of grapes not consumed all year, such as Concord or Cotton Candy grapes, which are great for Tu B’Shevat.

Favorite fruit: Passion fruit It tastes like sunshine and happiness. I love it in yogurt, in popsicles, and in cocktails too! Add a tablespoon of strained passion fruit puree (or nectar) to a flute of champagne for fabulous flavor. Since the puree is sweet, a drier bubbly wine works best. For the kids, I add passion fruit puree to yogurt, parfaits, or to homemade popsicles.

no fridge needed

Snack It Toss It Top It Enjoy perfectly-shredded, crispy Cheese’A’Lech as a snack, garnish, or to uplevel soups, salads, and pasta. Great source of protein

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HOLISTIC

C I T S I L O H Understanding GERD (Part II) While stomach acid is useful and helpful when it stays where it belongs, the damage that occurs in the delicate tissue of the esophagus when it refluxes upward can be severe. However, instead of using dangerous antacids to treat GERD, patients would be far better served in the long run if the root causes for the reflux were identified and treated. Common causes of reflux: • Being overweight or obese, which increases abdominal pressure upward.

Tamar Feldman RDN CDCES

Digestive Health

• Smoking. • A hiatal hernia, where the stomach pushes up through the diaphragm, diagnosable via x-ray or endoscopy. • Eating large meals. Heeding the Rambam’s advice to stop eating when the stomach is at 75 percent capacity can solve the problem of reflux for many individuals. • An H. pylori bacterial infection, diagnosable via a breath or blood test. • Insufficient stomach acid. Surprisingly, 50–75 percent of individuals with reflux had stomach acid levels that were found in lab testing to be below normal levels, a condition known as hypochlorhydria. There is strong evidence that too little stomach acid can impair food breakdown in the stomach and increase intra-gastric pressure, forcing stomach contents back upward and whatever acidity is present to cause damage to the esophagus. • Stress, which can contribute to GERD in a variety of ways, including causing decreased saliva production, and insufficient secretion of stomach acid and digestive enzymes. • SIBO (small intestine bacterial overgrowth), a condition in which bacteria start to reside in the normally non-hospitable small intestine. SIBO can cause GERD by creating gas buildup and subsequent pressure of stomach contents upward. Low stomach acid and/or antacid use can further worsen SIBO by removing the natural acidic protection that the small intestine has against bacterial growth. • Food sensitivities, including gluten and dairy sensitivities. Tamar Feldman, RDN, CDE, is a dietitian whose mission is to improve lives by empowering individuals to use nutrition to improve their gut health and hormone balance. She is a recognized expert on IBS/SIBO and has developed the Gut Dietitian training protocols on IBS and IBD for Registered Dietitian education. She writes, lectures, and counsels extensively on IBD, IBS, PCOS/fertility, and thyroid health, and is the founder of the gutdietitian.com virtual practice and co-founder of the Belly app.

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If you’re struggling with emotional eating, you probably have a clear vision of what you don’t want to happen. “I don’t want to be snacking mindlessly in the afternoon,” “I don’t want to finish the whole bag of Doritos,” “I don’t want to feel out of control around food,” and, of course, “I don’t want to feel my clothes getting tighter!” Shira Savit, MA, MHC, INHC

Emotional Health

Creating a Do Vision

One of the first questions I ask new clients is what their goals are. I usually get a long list of “don’ts” similar to those above. Working together, I explain, we take the don’ts and switch them to do’s. What do you want in your life? What do you want in your day? What do you want in your relationship with food? When we switch the don’ts to do’s, we are better equipped to help ourselves deal with our food challenges and overall emotional well-being. One way to accomplish this is by creating a do vision. I observed what my daughter does when she wants to paint (she is blessed with artistic ability). Sometimes she sits down at the dining room table and thinks out loud “Hhmmm, what should I paint today?” She doesn’t say, “I don’t want to draw an ugly picture,” or, “I don’t want to end up with something that nobody likes.” Instead, she decides what she does want to paint, then checks to see if she has the materials and colors she needs to create her masterpiece. She makes sure that her art supplies are the right match for what she wants to create. I watch her in awe, admiring her passion, concentration, and positive energy while she works; she is seamlessly actualizing her personal do vision. Shira Savit is a mental health counselor with multiple certifications in nutrition and health. She specializes in weight loss, emotional eating, and binge eating. Shira incorporates both nutritional and emotional components in helping her clients reach their goals. Shira has a private practice in Yerushalayim and works with women in any location via phone call or video session. She can be contacted at 516-978-7800, shira@cucumbersandchocolate.com, or via her website: cucumbersandchocolate.com.

“Man is like a tree in the field” is the refrain we keep hearing around the time of Tu B’Shevat. The comparisons are many. First, there’s a world going on beneath our surface that those who view us only superficially are not privy to. Specifically on Tu B’Shevat, when only the sap rises, an entire complex process begins, one that isn’t visible to the human eye but sets off a chain of events that will eventually bear literal fruit. As the Maharil Diskin would say, “Just take a look at a pomegranate. If you judge it according to its shell, all you see is its tough exterior, a hardened casing. It’s only once you slice it open that the red, vibrant, juicy jewels appear.” Shiffy Friedman

Spiritual Health

How Solid Is the Root?

Chazal point toward another powerful comparison between man and the trees. In the very first perek of Tehillim, Dovid Hamelech compares a righteous Yid to “a tree deeply rooted alongside brooks of water that yields its fruit in its season, and whose leaf never withers.” What distinguishes between a tree that remains firmly implanted in the ground despite storms or brooks of water flowing past it, and one that succumbs to the first great storm of the season? It’s the depth of the roots, of course. Chazal explain that regarding us Yidden, this foundation refers to how deeply rooted our Yiddishkeit is not only in our mind, but especially in our heart. My mind can hold a wealth of Torah, but it’s applying it to my life, which results from implanting the ideas in my heart, that will truly make it mine. As the Mishnah teaches in Avos, “One whose deeds are many is compared to a tree whose roots run deep, and even the strongest of winds is not capable of uprooting it.” It’s nice to know Torah ideals, to know the reasons for mitzvos and to plumb the depth of a piece of Torah, but it’s only when we act upon them, when we live by her words, that our roots become firmly planted. In addition to her work as a writer, teacher, and counselor, Mrs. Shiffy Friedman is the founding director of LAHAV, an initiative that spreads awareness about the pathways to connection, contentment, and inner peace through Torah. To receive her free thought-provoking messages on the topic or to learn more about LAHAV, please write to info@lahavinitiative.org. To listen to her classes and shiurim, call 646-693-1700.

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